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Baked Pomfret Fillet Calories
Rich in omega-3, low fat, healthy baked seafood
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Pomfret Fillet (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 25.2 g of protein, 4.2 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Pomfret Fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
0g
· 0% DV
Protein
25.2g
· 50% DV
Fat
4.2g
· 5% 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 73% · Fat 27%
Baked Pomfret Fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.2 g | 50% |
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 Pomfret Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 piece (extra small) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 2 piece (double) | 240 g | 288 kcal |
| 1 piece (extra large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Baked Pomfret Fillet
What is pomfret, and what does baked pomfret fillet taste like?
Pomfret is a name used for several marine fish, especially popular in South and Southeast Asian cooking. Baked pomfret fillet usually has mild-tasting, tender white flesh that flakes apart easily; the exact texture varies by species and cut.
How do you bake a pomfret fillet?
To bake a pomfret fillet, pat it dry, season it, and place it in a lightly oiled baking dish. Lemon, garlic, herbs, and a little oil complement its mild flavor; check it near the end so it does not dry out.
How long should you bake a pomfret fillet?
A pomfret fillet usually takes about 12–15 minutes in a 200°C (400°F) oven. Thicker pieces need longer than thin ones, so use the flaky, opaque texture as your cue rather than relying on time alone.
Does a pomfret fillet have bones?
A pomfret fillet usually has its main bones removed, but small pin bones may remain. Run your fingers along the flesh before cooking and pull out any bones you find with clean tweezers.
Can you bake a frozen pomfret fillet without thawing it?
Yes, you can bake a frozen pomfret fillet, but it may cook less evenly and take longer. For a more predictable result, thaw it in the refrigerator first, then pat it dry before seasoning and baking.
What seasoning goes best with baked pomfret fillet?
Lemon, garlic, black pepper, and fresh herbs work well with baked pomfret fillet because they enhance rather than overwhelm its mild flavor. Ginger, chili, or a soy-based marinade also suits pomfret in many Asian-inspired preparations.
Is pomfret the same fish as butterfish?
No, pomfret and butterfish are not reliably the same fish, although common names can vary between regions and markets. Pomfret itself refers to several species, so use the species name on the package when you need to identify the exact fish.
How can you tell when baked pomfret fillet is done?
Baked pomfret fillet is done when the flesh turns opaque and separates into flakes with gentle pressure from a fork. If the center still looks translucent, bake it briefly longer and check again to avoid overcooking.
What should you serve with baked pomfret fillet?
Serve baked pomfret fillet with roasted vegetables, a crisp salad, or rice for a balanced meal. A fresh citrus dressing or a light herb sauce pairs well without covering up the fish's delicate taste.
How should you reheat baked pomfret fillet?
Reheat baked pomfret fillet gently in a covered ovenproof dish with a splash of water or broth to limit drying. Refrigerate leftovers promptly in a sealed container and use them within two days.
Baked Pomfret Fillet Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B6
0.36mg · 21% DV
B3
2.52mg · 16% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
384mg · 11% DV
Sodium
96mg · 4% DV
Baked Pomfret Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Pomfret Fillet
To burn the 144 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 Pomfret Fillet?
Baked Pomfret Fillet is pomfret, a fish popular in coastal South and Southeast Asian cooking, baked after the bones are removed. Its flesh is mild and tender, so it takes well to simple seasoning such as lemon, herbs and a little oil. In the regions where pomfret is familiar, it may be served as part of a rice-based meal; elsewhere, it fits easily into a straightforward fish supper.
Pair it with a crisp salad, greens or roasted vegetables, and avoid overbaking to keep the fillet moist. It is a lean, protein-rich seafood choice, with 21 g of protein per 100 g. For a lighter plate, use a modest amount of oil and let lemon and herbs provide the lift.
How Nutritious Is Baked Pomfret Fillet?
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 Pomfret Fillet 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 Pomfret Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Baked Pomfret Fillet 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 Pomfret Fillet Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.32g
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.