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Baked Fish with Mushrooms Calories
Oven-baked white fish fillet with mushrooms
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 Mushrooms (150 g) has 146 calories. That works out to 97 calories per 100 g. It contains 3.2 g of carbs, 22 g of protein, 4.5 g of fat and 1 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Baked Fish with Mushrooms Nutrition Facts
Selected: 1 piece (medium) · 150 g
146
KCAL / 150G
Carbs
3.2g
· 1% DV
Protein
22g
· 44% DV
Fat
4.5g
· 6% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 62% · Fat 29%
Baked Fish with Mushrooms nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 22 g | 44% |
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 Mushrooms?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 146 kcal |
| 1 piece (extra small) | 75 g | 73 kcal |
| 100 g | 100 g | 97 kcal |
| 1 piece (small) | 100 g | 97 kcal |
| 1 serving (medium) | 180 g | 175 kcal |
| 1 piece (large) | 200 g | 194 kcal |
| 1 serving (large) | 250 g | 243 kcal |
| 1 piece (extra large) | 300 g | 291 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Baked Fish with Mushrooms
How do you make baked fish with mushrooms?
Baked fish with mushrooms is made by arranging fish fillets and sliced mushrooms in a baking dish, then seasoning and baking until the fish flakes easily. Add a little olive oil, lemon, and black pepper; avoid overcooking, since lean white fish can dry out quickly.
What fish works best for baked fish with mushrooms?
Mild, firm white fish fillets work well in baked fish with mushrooms because they pair easily with the earthy mushrooms and hold together in the oven. Cod, haddock, and pollock are practical choices; adjust cooking time to the thickness of the fillets.
Should you cook the mushrooms before adding them to baked fish with mushrooms?
No, you can add thinly sliced mushrooms raw to baked fish with mushrooms. They release moisture as they cook, which helps keep the fish moist; sauté them first only if you want a less watery dish or more browned, concentrated mushroom flavor.
How can you tell when baked fish with mushrooms is done?
Baked fish with mushrooms is done when the thickest part of the fish turns opaque and separates easily into flakes with a fork. Check the fish rather than relying only on a fixed baking time, because fillet thickness and the oven affect how quickly it cooks.
Can you use frozen fish for baked fish with mushrooms?
Yes, frozen fish can be used for baked fish with mushrooms. Thaw it in the refrigerator first and pat it dry to prevent excess liquid in the dish; baking it from frozen is also possible, but it may take longer and release more water.
What seasoning goes well with baked fish with mushrooms?
Lemon, black pepper, garlic, parsley, and a little thyme complement baked fish with mushrooms without overpowering the mild fish. Season lightly with salt, and add fresh herbs near the end of cooking so their flavor stays bright.
What should you serve with baked fish with mushrooms?
Baked fish with mushrooms goes well with roasted vegetables, a green salad, or steamed greens. For a more filling plate, serve it with rice, potatoes, or crusty bread to soak up the flavorful juices from the fish and mushrooms.
Can you prepare baked fish with mushrooms ahead of time?
Yes, you can slice the mushrooms and season the fish ahead of time, then keep them covered in the refrigerator until you are ready to bake. For the best texture, assemble the dish shortly before cooking so the mushrooms do not release liquid around the raw fish.
How long do leftovers of baked fish with mushrooms last?
Leftover baked fish with mushrooms can generally be kept in a covered container in the refrigerator for up to three days. Refrigerate it within two hours of cooking, reheat only the portion you plan to eat, and discard it if its smell or texture has changed.
Can canned mushrooms be used in baked fish with mushrooms?
Yes, canned mushrooms can be used in baked fish with mushrooms, but drain and pat them dry first. They are already soft and may add less fresh mushroom flavor, so add them later in baking if you want them to keep their shape.
Baked Fish with Mushrooms Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B5
1.05mg · 21% DV
Biotin
6µg · 20% DV
B3
3.15mg · 20% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
270mg · 39% DV
Iodine
48µg · 32% DV
Potassium ⭐
495mg · 15% DV
Sodium
105mg · 5% DV
Baked Fish with Mushrooms Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Fish with Mushrooms
To burn the 146 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 Mushrooms?
Baked Fish with Mushrooms is a simple oven dish made with a white-fish fillet and mushrooms; it is not tied to one specific regional recipe. The fish is usually seasoned and baked alongside the mushrooms, which soften and release their juices as they cook.
Serve it hot with a green salad, roasted vegetables or potatoes; a squeeze of lemon works well, too. It makes a protein-forward meal without much carbohydrate: a 100 g portion has 14.7 g of protein. For a lighter version, use oil sparingly and let the mushrooms add moisture instead of relying on a rich sauce.
How Nutritious Is Baked Fish with Mushrooms?
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 Mushrooms 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 Mushrooms Contain Allergens?
Contains these allergens:
Which Diets Is Baked Fish with Mushrooms 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
✓ Suitable
Low FODMAP
— Not suitable
Baked Fish with Mushrooms Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.75g
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.