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Baked Haddock with Vegetables Calories
Lean-protein baked fish meal with vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Haddock with Vegetables (250 g) has 258 calories. That works out to 103 calories per 100 g. It contains 7.8 g of carbs, 38 g of protein, 8.3 g of fat and 3 g of fiber. Its 262.5 µg of Iodine covers 175% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked Haddock with Vegetables Nutrition Facts
Selected: 1 serving (medium) · 250 g
258
KCAL / 250G
Carbs
7.8g
· 3% DV
Protein
38g
· 76% DV
Fat
8.3g
· 11% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 59% · Fat 29%
Baked Haddock with Vegetables nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 258 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 1.38 g | 7% |
| Trans fat | 0 g | |
| Sodium | 388 mg | 17% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 3 g | 11% |
| Protein | 38 g | 76% |
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 Serving of Baked Haddock with Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 258 kcal |
| 1 piece (small) | 90 g | 93 kcal |
| 100 g | 100 g | 103 kcal |
| 1 piece (medium) | 140 g | 144 kcal |
| 1 serving (small) | 180 g | 185 kcal |
| 1 piece (large) | 190 g | 196 kcal |
| 1 cup (diced) | 220 g | 227 kcal |
| 1 serving (large) | 350 g | 361 kcal |
Calculated from 103 calories per 100 g.
Frequently Asked Questions About Baked Haddock with Vegetables
How do you make baked mezgit with vegetables?
Baked mezgit with vegetables is made by roasting pieces of Turkish whiting with chopped vegetables in a baking dish. Cut slower-cooking vegetables smaller, or start them first, then add the fish so it stays tender while everything finishes cooking.
Which vegetables go well in baked mezgit with vegetables?
Potatoes, onions, peppers, and tomatoes are common choices for baked mezgit with vegetables. Courgette or carrots also work; cut firm vegetables smaller or give them a head start so they cook through at the same time as the fish.
How can you keep baked mezgit with vegetables from drying out?
To keep baked mezgit with vegetables moist, avoid leaving the fish in the oven longer than needed. It is ready when the flesh turns opaque and separates easily with a fork; covering the dish for much of the cooking also helps retain moisture.
Can you make baked mezgit with vegetables using frozen fish?
Yes, you can make baked mezgit with vegetables using frozen fish, but thaw it in the refrigerator first and pat it dry. Excess water from fish cooked straight from frozen can make the vegetables watery and the cooking less even.
What should you serve with baked mezgit with vegetables?
A green salad with lemon or a simple yogurt-based side pairs well with baked mezgit with vegetables. If the dish does not include potatoes, serve it with bread or a grain such as rice for a more substantial meal.
How do you season baked mezgit with vegetables?
Salt, black pepper, thyme, and lemon make a simple seasoning for baked mezgit with vegetables. Garlic or paprika can add more flavor, while a little lemon added at the table brightens the mild taste of the fish.
Is baked mezgit with vegetables made with fillets or whole fish?
Baked mezgit with vegetables is easiest to prepare with fillets, which are simpler to portion and check for bones. A whole fish can also be baked with vegetables, but check that the thickest part is cooked and take care with bones when serving.
How long does baked mezgit with vegetables keep in the fridge?
Baked mezgit with vegetables keeps for 3–4 days in the refrigerator when promptly cooled and stored in a covered container. Reheat only what you plan to eat, until it is hot throughout, and discard it if it has been left out for too long.
Can you reheat baked mezgit with vegetables without making the fish tough?
Yes, reheat baked mezgit with vegetables gently in a covered dish, adding a small splash of water if the vegetables seem dry. Stop as soon as the food is hot throughout; prolonged or high-heat reheating can toughen the fish.
Is baked mezgit with vegetables a good choice for dinner?
Yes, baked mezgit with vegetables can make a balanced dinner, combining lean fish protein with vegetables in one dish. Keep added salt and oil moderate, especially if you are serving it with salty sauces or seasoned sides.
Baked Haddock with Vegetables Vitamins & Minerals
Vitamins
B12
2.75µg · 115% DV
B3
9.5mg · 59% DV
Vitamin C
31.25mg · 35% DV
B6
0.58mg · 34% DV
Minerals
Iodine
263µg · 175% DV
Selenium
63µg · 115% DV
Phosphorus
475mg · 68% DV
Copper
0.2mg · 22% DV
Potassium ⭐
725mg · 21% DV
Sodium
388mg · 17% DV
Baked Haddock with Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Haddock with Vegetables
To burn the 258 calories in 1 serving (medium) (250 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 Haddock with Vegetables?
Fırında Sebzeli Mezgit is a Turkish oven-baked whiting dish, cooked with vegetables; despite the English page label, it is made with whiting rather than haddock. The fish has a mild flavour and tender, flaky flesh, while the vegetables soften and take on its juices. The exact mix can vary from kitchen to kitchen.
In Turkey, it makes a straightforward main meal, often served with lemon and salad, with rice or bread alongside if desired. It is a lean-protein choice, and the vegetables add some fibre. For a lighter plate, use little added oil and serve it with extra salad.
How Nutritious Is Baked Haddock 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 Haddock 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 Haddock with Vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Baked Haddock with Vegetables 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 Haddock with Vegetables Fat Profile
SATURATED
1.38g
MONOUNSATURATED
3.88g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.