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Baked Fish Steak Calories
High-protein baked fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Fish Steak (150 g) has 192 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 39.2 g of protein, 4.1 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Fish Steak Nutrition Facts
Selected: 1 piece (medium) · 150 g
192
KCAL / 150G
Carbs
0g
· 0% DV
Protein
39.2g
· 78% DV
Fat
4.1g
· 5% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 81% · Fat 19%
Baked Fish Steak nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 39.2 g | 78% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked Fish Steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 192 kcal |
| 1 ounce (small) | 28.4 g | 36 kcal |
| 1 piece (small) | 80 g | 102 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 piece (large) | 220 g | 282 kcal |
| 1 serving (large) | 250 g | 320 kcal |
| 1 piece (extra large) | 300 g | 384 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Baked Fish Steak
How do you make baked fish steak?
Baked fish steak is made by seasoning fish portions and cooking them on a baking tray until opaque and flaky. Pat the fish dry first, add salt, pepper and a little oil, and leave space between pieces so they cook evenly.
What temperature should you bake fish steak at?
Bake fish steak in a hot oven, around 400°F (200°C), so it cooks through without drying out. Thicker pieces need more time than thin ones, so check the center rather than relying only on the oven timer.
How can you tell when baked fish steak is done?
Baked fish steak is done when its center is opaque and the flesh separates easily into flakes with a fork. If you use a food thermometer, check the thickest part; avoid repeatedly cutting into the fish, which lets moisture escape.
Should you cover baked fish steak with foil?
You can cover baked fish steak loosely with foil if you want to retain moisture, especially for thicker portions. Remove the foil near the end if you want the surface to brown; tightly wrapping it will steam rather than brown the fish.
Should the skin face up or down when baking fish steak?
Place skin-on fish steak skin-side down on the baking tray. The skin helps shield the flesh from direct heat and makes the cooked portion easier to lift; lightly oil the tray or use baking paper to prevent sticking.
What seasoning works best on baked fish steak?
Lemon, olive oil, salt, pepper, garlic and herbs such as dill or parsley suit baked fish steak. Add delicate fresh herbs near the end of cooking so they keep their aroma, and use stronger spices sparingly so they do not overwhelm the fish.
Can you bake fish steak straight from frozen?
You can bake fish steak from frozen, but thawing it in the refrigerator first usually gives more even results. If baking it frozen, allow extra cooking time and check the thickest section carefully; excess ice can make the fish watery.
What should you serve with baked fish steak?
Serve baked fish steak with roasted vegetables, potatoes, rice or a crisp salad. A lemon-based dressing or simple herb sauce complements the fish without masking its flavor, while rich creamy sides can make the meal feel heavier.
How do you keep baked fish steak from sticking to the pan?
To stop baked fish steak sticking, use baking paper or lightly oil the tray before adding the fish. Let the cooked portion rest briefly before lifting it with a thin spatula; trying to move it too early can break the flesh.
How long does leftover baked fish steak keep in the fridge?
Leftover baked fish steak keeps for about three days in a covered container in the refrigerator if it was chilled promptly. Reheat only the portion you plan to eat, until hot throughout, because repeated warming can dry the fish out.
Baked Fish Steak Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B3
8.7mg · 54% DV
B6
0.48mg · 28% DV
Vitamin D
3.45µg · 17% DV
Minerals
Selenium
59µg · 107% DV
Phosphorus
345mg · 49% DV
Iodine
53µg · 35% DV
Potassium ⭐
555mg · 16% DV
Sodium
108mg · 5% DV
Baked Fish Steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Fish Steak
To burn the 192 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Fish Steak?
Baked fish steak is a Turkish-style dish of fish portions cooked in the oven, often with a little oil and seasoning. The name can suggest pan-frying, but this version is baked; recipes vary in the fish and cut used, and may include lemon, onion or vegetables.
The fish is typically tender and moist inside, with a lightly browned surface. In Turkey it is served as a main meal, often with lemon and a side salad, vegetables or rice. For English-speaking readers, it also works well as a simple weeknight supper with roasted vegetables or greens. It is naturally high in protein and low in carbohydrates; use only a little oil and add plenty of vegetables for a lighter plate.
How Nutritious Is Baked Fish Steak?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Fish Steak Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Fish Steak Contain Allergens?
Contains these allergens:
Which Diets Is Baked Fish Steak Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Fish Steak Fat Profile
SATURATED
0.83g
MONOUNSATURATED
1.13g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.