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Baked spiced fish fillet Calories
Lean protein and vitamin B12 source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked spiced fish fillet (150 g) has 158 calories. That works out to 105 calories per 100 g. It contains 1.2 g of carbs, 34.2 g of protein, 1.8 g of fat and 0.3 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked spiced fish fillet Nutrition Facts
Selected: 1 piece (medium) · 150 g
158
KCAL / 150G
Carbs
1.2g
· 0% DV
Protein
34.2g
· 68% DV
Fat
1.8g
· 2% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 87% · Fat 10%
Baked spiced fish fillet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 34.2 g | 68% |
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 spiced fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 158 kcal |
| ½ piece (half) | 75 g | 79 kcal |
| 1 piece (small) | 80 g | 84 kcal |
| 100 g | 100 g | 105 kcal |
| 1 piece (medium) | 120 g | 126 kcal |
| 1 cup (diced) | 140 g | 147 kcal |
| 1 piece (large) | 150 g | 158 kcal |
| 1 serving (medium) | 150 g | 158 kcal |
| 1 piece (extra large) | 220 g | 231 kcal |
| 1 serving (large) | 250 g | 263 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Baked spiced fish fillet
How can you tell when baked spiced fish fillet is done?
Baked spiced fish fillet is done when the flesh turns opaque and separates easily into flakes with a fork. Check the thickest part, since the edges cook first; avoid leaving it in the oven after it reaches this point, or it can dry out.
Can you bake spiced fish fillet from frozen?
Yes, you can bake spiced fish fillet from frozen, though thawing it in the refrigerator first usually gives more even cooking. Pat thawed fish dry before seasoning; excess surface water can dilute the spices and make the fillet steam rather than bake.
What fish works best for baked spiced fish fillet?
Firm white fish such as cod, haddock, pollock, or tilapia works well for baked spiced fish fillet. A richer fish such as salmon also works, but its stronger flavor pairs best with a lighter hand when adding spices.
Should baked spiced fish fillet be cooked covered or uncovered?
Bake spiced fish fillet uncovered for a lightly browned surface, or cover it loosely when keeping the fish moist is the priority. If you start with a cover, remove it near the end so the top is not left soft.
How do you stop baked spiced fish fillet from sticking to the pan?
Line the pan with parchment or lightly oil it before adding baked spiced fish fillet. Patting the fish dry also helps it make better contact with the surface; avoid trying to lift it before the underside has set.
Can you make baked spiced fish fillet in an air fryer?
Yes, baked spiced fish fillet can be cooked in an air fryer if the pieces fit in a single layer. Air fryers vary, so check the fish early and remove it once the center is opaque and flakes easily.
Is baked spiced fish fillet better with lemon before or after baking?
Baked spiced fish fillet is usually best with lemon added just before serving. A little zest can go on before baking, but leaving the raw fish in lemon juice for a long time can alter its texture and make it seem firmer.
How should you reheat baked spiced fish fillet without drying it out?
Reheat baked spiced fish fillet gently in a covered oven-safe dish with a small splash of water. Stop as soon as it is hot throughout; repeated or high-heat reheating makes fish dry and can intensify its smell.
What sides go well with baked spiced fish fillet?
Baked spiced fish fillet pairs well with roasted vegetables, potatoes, rice, or a crisp salad. A yogurt or herb sauce can cool the spices, while citrus on the side brightens the fish without needing a heavy accompaniment.
Can baked spiced fish fillet be prepared ahead for meal prep?
Yes, baked spiced fish fillet can be cooked ahead and portioned with vegetables or grains for later meals. Chill it promptly in a sealed container, keep it refrigerated, and reheat only the portion you plan to eat so it does not dry out.
Baked spiced fish fillet Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
B3
7.2mg · 45% DV
B6
0.45mg · 26% DV
B5
0.57mg · 11% DV
Minerals
Iodine
143µg · 95% DV
Selenium
51µg · 93% DV
Phosphorus
338mg · 48% DV
Potassium ⭐
585mg · 17% DV
Sodium
117mg · 5% DV
Baked spiced fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked spiced fish fillet
To burn the 158 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 spiced fish fillet?
Baked spiced fish fillet is fish with the bones removed, seasoned and cooked in the oven. It is a flexible home-style preparation rather than a dish tied to one particular region; the type of fish and spice blend can vary. Baking lets the fish’s own flavour come through, while keeping the flesh tender and flaky when it is not overcooked.
Serve it hot with lemon, salad, roasted vegetables or grains for an easy lunch or dinner. It is a lean, protein-rich choice, with 22.8 g of protein per 100 g. For a lighter plate, pair it with vegetables and use only a modest amount of added oil.
How Nutritious Is Baked spiced fish 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
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 spiced fish 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 spiced fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Baked spiced fish 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 spiced fish fillet Fat Profile
SATURATED
0.35g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.