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Baked roasted fish Calories
High protein, low carb, rich in B12 and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked roasted fish (150 g) has 258 calories. That works out to 172 calories per 100 g. It contains 0 g of carbs, 36.9 g of protein, 11.1 g of fat and 0 g of fiber. Its 4.2 µg of B12 covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked roasted fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
258
KCAL / 150G
Carbs
0g
· 0% DV
Protein
36.9g
· 74% DV
Fat
11.1g
· 14% 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 60% · Fat 40%
Baked roasted fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 258 kcal | |
| Total fat | 11.1 g | 14% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36.9 g | 74% |
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 roasted fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 258 kcal |
| 1 piece (thin) | 60 g | 103 kcal |
| 1 piece (small) | 90 g | 155 kcal |
| 100 g | 100 g | 172 kcal |
| 1 serving (half) | 120 g | 206 kcal |
| 1 cup (shredded) | 140 g | 241 kcal |
| 1 serving (whole) | 180 g | 310 kcal |
| 1 piece (thick) | 200 g | 344 kcal |
| 1 piece (large) | 220 g | 378 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Baked roasted fish
How do you cook baked roasted fish?
Baked roasted fish is made by seasoning cleaned, dried fish and cooking it in the oven until its flesh is opaque and separates easily with a fork. Use a lightly oiled tray or baking paper, and check doneness early so the fish does not dry out.
Which fish is best for baked roasted fish?
Salmon, cod, sea bass, and trout all work well for baked roasted fish. Choose a thicker fillet if you want a little more room for error; delicate, thin fillets cook quickly and need closer attention.
How long should baked roasted fish cook in the oven?
Baked roasted fish usually cooks quickly, but the time depends on the species, thickness, and whether it is whole or filleted. It is ready when opaque and easy to flake; a food thermometer should read 145°F (63°C) at the thickest point.
How do you keep baked roasted fish from drying out?
Keep baked roasted fish moist by avoiding overcooking and checking the thickest part before the end of the expected cooking time. A thin coating of oil or a covering of foil can also help, especially for lean fish and small fillets.
Should you bake roasted fish with the skin on or off?
Baked roasted fish can be cooked with the skin on, which helps protect the flesh and can become crisp when the surface is dry. You can remove the skin after cooking if you prefer; there is no need to eat it.
Can you cook whole fish as baked roasted fish?
Yes, whole fish can be prepared as baked roasted fish after it has been cleaned and scaled. Make a few shallow cuts in the thickest areas so it cooks more evenly, and check doneness near the backbone.
What seasoning goes well with baked roasted fish?
Lemon, olive oil, garlic, black pepper, and fresh herbs such as dill or parsley pair well with baked roasted fish. For a bolder flavor, add paprika or a spice rub, but avoid masking the fish with too much seasoning.
Can you bake roasted fish straight from frozen?
Yes, baked roasted fish can be cooked from frozen, but it will take longer and may cook less evenly than thawed fish. Remove any ice glaze, separate pieces if possible, and check the thickest part is fully cooked before serving.
How long does leftover baked roasted fish last in the fridge?
Leftover baked roasted fish keeps in the refrigerator for up to three to four days when promptly chilled and stored in a covered container. Reheat only the portion you plan to eat, until steaming hot, to avoid drying out the fish.
Is baked roasted fish healthy to eat regularly?
Yes, baked roasted fish can be a nutritious regular meal: it provides protein and, depending on the species, nutrients such as vitamin B12 and selenium. Baking it with modest added oil keeps the preparation simple without adding a heavy coating.
Baked roasted fish Vitamins & Minerals
Vitamins
B12
4.2µg · 175% DV
B3
8.7mg · 54% DV
B6
0.63mg · 37% DV
Vitamin D
4.8µg · 24% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
53µg · 35% DV
Potassium ⭐
540mg · 16% DV
Sodium
117mg · 5% DV
Baked roasted fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked roasted fish
To burn the 258 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 roasted fish?
Baked roasted fish is fish seasoned and cooked in the oven, a straightforward preparation rather than a single dish tied to one place. Depending on the fish, the flesh may be delicate and flaky or firmer; roasting gives the outside a little colour while helping the inside stay moist.
Serve it with lemon and vegetables, or pair it with a salad, potatoes or grains for a satisfying lunch or dinner. It is high in protein and contains no carbohydrates; a 100 g portion provides 24.6 g of protein. For a lighter meal, use oil sparingly and add plenty of vegetables. Choose a fish with a texture you enjoy, and take care not to overcook it.
How Nutritious Is Baked roasted fish?
Nutrient density
Very 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 roasted 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 roasted fish Contain Allergens?
Contains these allergens:
Which Diets Is Baked roasted 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 roasted fish Fat Profile
SATURATED
2.4g
MONOUNSATURATED
3.75g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.