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Baked large fish Calories
Oven-baked large fish, high in protein, low in carbs, good source of omega-3.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked large fish (180 g) has 252 calories. That works out to 140 calories per 100 g. It contains 0 g of carbs, 39.6 g of protein, 9 g of fat and 0 g of fiber. Its 4.5 µg of B12 covers 188% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked large fish Nutrition Facts
Selected: 1 piece (medium) · 180 g
252
KCAL / 180G
Carbs
0g
· 0% DV
Protein
39.6g
· 79% DV
Fat
9g
· 12% 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 66% · Fat 34%
Baked large fish nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 39.6 g | 79% |
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 large fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 252 kcal |
| 1 piece (extra small) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 120 g | 168 kcal |
| 1 serving (medium) | 200 g | 280 kcal |
| 1 piece (large) | 250 g | 350 kcal |
| 1 serving (large) | 300 g | 420 kcal |
| 1 piece (extra large) | 350 g | 490 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Baked large fish
How long does baked large fish take to cook?
Baked large fish does not have one reliable cooking time: thickness, shape, and species all matter. Start checking the thickest part as it cooks; the flesh should turn opaque and separate easily with a fork.
What temperature is best for baked large fish?
A hot oven around 190–200°C (375–400°F) works well for baked large fish. A very thick fish may cook more evenly at the lower end of that range, while a smaller one can tolerate the hotter setting.
Can you bake a large fish whole?
Yes, baked large fish can be cooked whole after it has been gutted and scaled. Ask the fishmonger to prepare it for the oven, and make a few shallow cuts through the skin so heat reaches the thick flesh more evenly.
Which fish works best for baked large fish?
Sea bass, sea bream, salmon, and snapper are all suitable choices for baked large fish. The best option depends on whether you want a lean, delicate flesh or a richer, oilier result; ask for a fish sized to fit your oven tray.
How do you keep baked large fish moist?
To keep baked large fish moist, brush it lightly with oil and avoid leaving it in the oven after the thickest part is cooked. Baking it with vegetables or a splash of liquid in the tray can also help protect the flesh from drying out.
Should baked large fish be wrapped in foil?
Foil is optional for baked large fish. Covering it for part of the cooking helps retain moisture, while removing the foil near the end lets the skin and top brown; leave it uncovered if crisp skin is your priority.
How can you tell when baked large fish is done?
Baked large fish is done when its thickest flesh is opaque and flakes apart easily. For a more precise check, insert a food thermometer into the thickest part without touching bone; it should read 63°C (145°F).
Can you bake large fish straight from frozen?
Yes, you can bake large fish from frozen, but it will take longer and may cook less evenly than thawed fish. Thawing it in the refrigerator first gives you better control over doneness, especially with a thick whole fish.
How do you stop baked large fish from sticking to the pan?
Line the tray with baking parchment or lightly oil it before adding baked large fish. A bed of sliced onions or lemon also lifts the fish off the pan, though parchment is the more dependable option for delicate skin.
How should leftover baked large fish be reheated?
Reheat leftover baked large fish gently, covered, in a low oven until hot throughout; a little water or broth in the dish helps limit drying. Refrigerate leftovers promptly in a sealed container and use them within two days.
Baked large fish Vitamins & Minerals
Vitamins
B12
4.5µg · 188% DV
Vitamin D
12.6µg · 63% DV
B3
8.1mg · 51% DV
B6
0.72mg · 42% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
378mg · 54% DV
Iodine
72µg · 48% DV
Potassium ⭐
630mg · 19% DV
Sodium
126mg · 5% DV
Baked large fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked large fish
To burn the 252 calories in 1 piece (medium) (180 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 large fish?
Baked large fish is a whole fish or a substantial cut cooked in the oven, often with simple seasonings such as lemon, herbs, onion or oil. It is a familiar preparation in many coastal cuisines rather than a dish tied to one particular origin; the fish and seasoning vary by place and season.
The flesh may be soft and moist or firmer, depending on the species, and is often served with vegetables, salad or potatoes. In Turkey, it commonly appears at a shared meal with greens, salad and bread. It is high in protein, contains no carbohydrates in the listed nutrition profile, and provides omega-3. For a lighter plate, use oil sparingly and pair it with roasted vegetables or a fresh salad.
How Nutritious Is Baked large fish?
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 large fish 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 large fish Contain Allergens?
Contains these allergens:
Which Diets Is Baked large fish 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 large fish Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.6g
POLYUNSATURATED
2.52g
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.