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Baked lemon fish Calories
Oven-baked white fish with lemon
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked lemon fish (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 1.4 g of carbs, 24.6 g of protein, 2.5 g of fat and 0.2 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Baked lemon fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
1.4g
· 1% DV
Protein
24.6g
· 49% DV
Fat
2.5g
· 3% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 78% · Fat 18%
Baked lemon fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 24.6 g | 49% |
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 lemon fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 piece (extra small) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 1 piece (extra large) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Baked lemon fish
How do you make baked lemon fish?
Baked lemon fish is easy to make: place the fish in a baking dish, season it with salt, pepper and a little oil, then add lemon slices. Bake until the flesh is opaque and flakes easily; cooking time depends on the fish’s thickness.
What fish is best for baked lemon fish?
Mild, firm white fish such as cod, haddock, sea bass or snapper works well for baked lemon fish. Choose a thicker fillet if you want it to stay moist, and adjust the cooking time to the size and thickness of the piece.
Should baked lemon fish be covered with foil?
You can cover baked lemon fish with foil if you want to retain moisture, especially with lean fillets. Remove the foil near the end if you want the surface to brown; leaving it uncovered throughout gives a less steamed finish.
Can you use frozen fish for baked lemon fish?
Yes, frozen fish can be used for baked lemon fish, but thaw it in the refrigerator first for more even cooking. Pat the fish dry before seasoning so excess moisture does not dilute the lemon and leave the surface watery.
Do lemon slices make baked lemon fish bitter?
They can, if thick slices with lots of white pith are baked for a long time. Use thin slices or add them partway through cooking; for a brighter flavor without bitterness, squeeze fresh lemon juice over the fish just before serving.
Should you leave the skin on for baked lemon fish?
Yes, baking fish skin-side down is a good option: the skin helps hold the fillet together and protects the flesh from direct heat. You can remove it easily after cooking if you do not want to eat it.
What should you serve with baked lemon fish?
Serve baked lemon fish with roasted vegetables, potatoes, rice or a crisp green salad. A simple herb sauce or extra lemon at the table complements the mild fish without overpowering it.
How can you tell when baked lemon fish is done?
Baked lemon fish is done when the flesh turns opaque and separates easily into flakes when tested with a fork. If you use a food thermometer, check the thickest part; avoid relying only on the surface color.
How long does baked lemon fish last in the refrigerator?
Baked lemon fish keeps for up to three to four days in a covered container in a refrigerator set at 40°F (4°C) or below. Refrigerate leftovers promptly, and discard them if they were left out for more than two hours.
Can you reheat baked lemon fish without drying it out?
Yes, reheat baked lemon fish gently in a covered dish with a splash of water or broth to limit moisture loss. Use a low oven or short microwave intervals, and stop as soon as it is heated through.
Baked lemon fish Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
2.52mg · 16% DV
B6
0.22mg · 13% DV
Vitamin D
2.52µg · 13% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
252mg · 36% DV
Iodine
38µg · 25% DV
Potassium ⭐
408mg · 12% DV
Sodium
78mg · 3% DV
Baked lemon fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked lemon fish
To burn the 132 calories in 1 piece (medium) (120 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 lemon fish?
Baked lemon fish is a simple oven-cooked dish, usually made with white fish seasoned with lemon. It is common in home cooking around the Mediterranean, including Turkey, but is not tied to one particular region or fish species. A little olive oil and herbs are frequent additions, though the fish and lemon are the essentials.
The lemon gives the mild fish a bright, tangy edge, while baking leaves the flesh tender and easy to flake. It works well for lunch or dinner with salad, roasted vegetables or a modest serving of rice. This is a protein-rich choice with little carbohydrate; for a lighter plate, keep the added oil modest and serve it with plenty of vegetables.
How Nutritious Is Baked lemon 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
High
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 lemon 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 lemon fish Contain Allergens?
Contains these allergens:
Which Diets Is Baked lemon fish 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 lemon fish Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.