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Baked Fish with Corn Calories
Baked fish with corn, source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Fish with Corn (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 10.5 g of carbs, 19.5 g of protein, 6 g of fat and 1.8 g of fiber. Its 1.7 µg of B12 covers 69% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Baked Fish with Corn Nutrition Facts
Selected: 1 piece (medium) · 150 g
180
KCAL / 150G
Carbs
10.5g
· 4% DV
Protein
19.5g
· 39% DV
Fat
6g
· 8% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 45% · Fat 31%
Baked Fish with Corn nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 10.5 g | 4% |
| Fiber | 1.8 g | 6% |
| Protein | 19.5 g | 39% |
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 with Corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 180 kcal |
| 1 piece (extra small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (medium) | 180 g | 216 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 2 piece (double) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Baked Fish with Corn
How do you make Baked Fish with Corn?
To make Baked Fish with Corn, place fish in a baking dish with corn kernels, a little oil, lemon, and seasoning. Bake until the fish turns opaque and flakes easily. Add the corn around the fish so it warms without covering the fillets completely.
What fish works best for Baked Fish with Corn?
Cod, haddock, tilapia, salmon, and other oven-friendly fish all work in Baked Fish with Corn. Choose fillets of similar thickness so they cook evenly; firmer fish is easier to serve with the corn without breaking apart.
Can you use frozen corn in Baked Fish with Corn?
Yes, frozen corn works well in Baked Fish with Corn. Thaw and drain it first if you want to avoid extra liquid in the dish, or add it frozen around the fish and allow for a little extra cooking time.
How can you keep Baked Fish with Corn from turning watery?
Drain canned or thawed corn before adding it to Baked Fish with Corn, and avoid crowding the baking dish. Excess liquid can collect as the fish cooks, especially if the fillets are still partly frozen.
Should you use corn kernels or cornmeal for Baked Fish with Corn?
Corn kernels give Baked Fish with Corn a sweet, juicy texture, while cornmeal makes a light coating on the fish. They are not interchangeable: use kernels for a dish with corn in it, and a thin cornmeal coating if you want a crisp surface.
Can you make Baked Fish with Corn with fish fillets instead of a whole fish?
Yes, fillets are a convenient choice for Baked Fish with Corn and are easier to portion than a whole fish. Because thin fillets cook quickly, check them before thicker pieces and remove each portion as soon as it flakes easily.
What seasoning goes well in Baked Fish with Corn?
Lemon, black pepper, garlic, paprika, and fresh herbs such as parsley or dill pair well with Baked Fish with Corn. Keep the seasoning simple so it complements the mild sweetness of the corn rather than overpowering the fish.
What can you serve with Baked Fish with Corn?
Serve Baked Fish with Corn with a crisp salad, roasted vegetables, or rice. Since the corn already adds a soft, sweet element, a fresh or tangy side dish adds contrast without making the meal feel too heavy.
Can you prepare Baked Fish with Corn ahead of time?
You can assemble Baked Fish with Corn shortly before baking, but avoid leaving raw fish at room temperature. Keep the prepared dish covered in the refrigerator, and add lemon juice just before cooking to preserve the fish’s texture.
How should you store leftover Baked Fish with Corn?
Refrigerate leftover Baked Fish with Corn in a covered container as soon as it has cooled, and eat it within a few days. Reheat only the portion you plan to eat, until thoroughly hot, to help keep the fish from drying out.
Baked Fish with Corn Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
B5
0.9mg · 18% DV
B3
2.7mg · 17% DV
B6
0.27mg · 16% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
180mg · 26% DV
Iodine
36µg · 24% DV
Potassium ⭐
330mg · 10% DV
Sodium
90mg · 4% DV
Baked Fish with Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Fish with Corn
To burn the 180 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 with Corn?
Baked Fish with Corn is a simple oven-cooked dish of fish served with corn, either mixed in or arranged alongside, depending on the recipe. There is no single traditional origin or fixed method: home cooks can use the fish and seasonings they have on hand. Baking keeps the fish tender, while the corn adds a mild sweetness and a little bite.
It works well as a straightforward main course with salad, steamed vegetables or potatoes, and a squeeze of lemon. Its protein makes it a satisfying option, while the corn contributes some carbohydrate and fibre; per 100 g, it provides 13 g of protein. For a lighter meal, bake it with modest added oil and pair it with plenty of vegetables.
How Nutritious Is Baked Fish with Corn?
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 with Corn 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 with Corn Contain Allergens?
Contains these allergens:
Which Diets Is Baked Fish with Corn Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Fish with Corn Fat Profile
SATURATED
1.35g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.