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Baked fish with vegetables Calories
Baked fish with vegetables
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 vegetables (150 g) has 158 calories. That works out to 105 calories per 100 g. It contains 6.3 g of carbs, 20.3 g of protein, 4.8 g of fat and 2.1 g of fiber. Its 1.7 µg of B12 covers 69% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Baked fish with vegetables Nutrition Facts
Selected: 1 piece (medium) · 150 g
158
KCAL / 150G
Carbs
6.3g
· 2% DV
Protein
20.3g
· 41% DV
Fat
4.8g
· 6% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 54% · Fat 29%
Baked fish with vegetables nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 20.3 g | 41% |
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 vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 158 kcal |
| 1 piece (extra small) | 75 g | 79 kcal |
| 100 g | 100 g | 105 kcal |
| 1 piece (small) | 100 g | 105 kcal |
| 1 serving (medium) | 200 g | 210 kcal |
| 1 piece (large) | 220 g | 231 kcal |
| 1 serving (large) | 300 g | 315 kcal |
| 1 piece (extra large) | 300 g | 315 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Baked fish with vegetables
How do you make baked fish with vegetables?
To make baked fish with vegetables, arrange fish portions and chopped vegetables in a baking dish, then season with olive oil, lemon, salt and pepper. Cut the vegetables into similar-sized pieces so they cook evenly, and check the fish before serving.
What is the best fish for baked fish with vegetables?
Firm fish such as cod, haddock, salmon or sea bass work well for baked fish with vegetables. Choose fillets for quick, even cooking, or use thicker portions when you want the fish to hold its shape alongside the vegetables.
Which vegetables go well in baked fish with vegetables?
Potatoes, onions, bell peppers, tomatoes, zucchini and carrots all work well in baked fish with vegetables. Cut dense vegetables, especially potatoes and carrots, smaller or start cooking them before adding delicate fish so everything finishes at about the same time.
How long should you bake fish with vegetables, and at what temperature?
Bake fish with vegetables in a preheated oven at about 400°F (200°C), adjusting the time for the fish’s thickness and the size of the vegetable pieces. The fish is ready when it turns opaque and flakes easily; avoid relying on vegetables alone to judge doneness.
How can you tell when baked fish with vegetables is done?
Baked fish with vegetables is ready when the thickest part of the fish is opaque and separates easily with a fork. For a more precise check, use a food thermometer and follow the safe internal-temperature guidance for the type of fish you are cooking.
Can you make baked fish with vegetables using frozen fish?
Yes, you can use frozen fish for baked fish with vegetables, but thawing it in the refrigerator first usually gives more even results. Pat thawed fish dry before seasoning; excess surface moisture can make the dish watery and interfere with browning.
Should you cover baked fish with vegetables with foil?
Covering baked fish with vegetables with foil helps retain moisture, especially if you are using lean fish or cooking a thicker portion. Remove the foil near the end if you want the vegetables or fish to brown, and check often to prevent overcooking.
What seasoning works best for baked fish with vegetables?
Lemon, garlic, black pepper, parsley and dill are simple seasonings for baked fish with vegetables. Add hardy herbs before baking and tender fresh herbs near the end; this keeps their flavor bright without overpowering the fish.
How should you store leftover baked fish with vegetables?
Store leftover baked fish with vegetables in a covered container in the refrigerator and eat it within a few days. Refrigerate it promptly rather than leaving it out, and keep the fish separate from uncooked foods to avoid cross-contamination.
What can you serve with baked fish with vegetables?
A crisp green salad, crusty bread or a small serving of rice pairs well with baked fish with vegetables. Since the dish already includes vegetables, choose a simple side that complements it rather than adding another heavily seasoned main dish.
Baked fish with vegetables Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
Vitamin K
27µg · 23% DV
B3
3.15mg · 20% DV
B6
0.29mg · 17% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
218mg · 31% DV
Iodine
36µg · 24% DV
Potassium ⭐
480mg · 14% DV
Sodium
270mg · 12% DV
Baked fish with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked fish with vegetables
To burn the 158 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 vegetables?
Baked fish with vegetables is a straightforward oven-cooked dish, made by baking fish alongside vegetables until tender. The types of fish and vegetables vary with the season and the cook; lemon, olive oil and herbs are common ways to bring the flavours together. The vegetables soften in the oven and take on some of the fish’s savoury juices.
It is served as a main meal in many cuisines, often with a salad, potatoes, grains or bread. With 13.5 g of protein and 105 kcal per 100 g, it offers a relatively light, protein-rich option. Use a modest amount of oil and add plenty of vegetables for a lighter plate; serve with lemon for a fresh finish.
How Nutritious Is Baked fish with vegetables?
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 vegetables 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 vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Baked fish with vegetables 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 vegetables Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.