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Baked steamed pollock fillet Calories
Lean, high-protein, low-calorie, 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 steamed pollock fillet (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 0.8 g of fat and 0 g of fiber. Its 42 µg of Selenium covers 76% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked steamed pollock fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
102
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
0.8g
· 1% 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 93% · Fat 7%
Baked steamed pollock fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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 steamed pollock fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 102 kcal |
| 1 piece (extra small) | 60 g | 51 kcal |
| 1 piece (small) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (medium) | 150 g | 128 kcal |
| 1 piece (large) | 180 g | 153 kcal |
| 1 serving (large) | 200 g | 170 kcal |
| 2 piece (double) | 240 g | 204 kcal |
| 1 piece (extra large) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Baked steamed pollock fillet
What is baked steamed mezgit fillet?
Baked steamed mezgit fillet is a Turkish-style oven-cooked fish dish; mezgit is a Turkish whiting, not pollock. The fillet cooks in a covered dish with trapped steam, often with onion, tomato and lemon, so it stays moist without being fried.
How do you keep baked steamed mezgit fillet moist?
Keep baked steamed mezgit fillet covered while it cooks, using a lid or tightly sealed foil to hold in the steam. A little liquid from tomatoes or a splash of water helps; uncover it only briefly at the end if you want the top less moist.
Can you cook baked steamed mezgit fillet in parchment instead of foil?
Yes, baked steamed mezgit fillet can be cooked in a sealed parchment parcel. Fold the edges tightly so steam stays inside, and leave room for the parcel to puff; use a baking dish underneath to catch any liquid that escapes.
How can you tell when baked steamed mezgit fillet is done?
Baked steamed mezgit fillet is done when the flesh has turned opaque and separates easily into flakes with a fork. For a temperature check, the thickest part should reach 63°C (145°F); avoid extended cooking, which can dry out a lean fillet.
Can you make baked steamed mezgit fillet without tomatoes?
Yes, baked steamed mezgit fillet works without tomatoes. Use sliced onion and lemon with a small splash of water or fish stock to create steam, then add fresh herbs after cooking for a bright flavor.
What herbs and seasonings go well with baked steamed mezgit fillet?
Parsley, dill, black pepper and lemon pair well with baked steamed mezgit fillet without overpowering its mild taste. Add salt sparingly, especially if using stock or salted seasoning, which can make the enclosed cooking liquid taste stronger.
Can you prepare baked steamed mezgit fillet ahead of time?
Yes, you can assemble baked steamed mezgit fillet with its vegetables and keep it covered in the refrigerator until cooking. For the best texture, bake it shortly before serving rather than cooking and reheating it several times.
Can frozen fillets be used for baked steamed mezgit fillet?
Yes, frozen fillets can be used for baked steamed mezgit fillet, but thawing them in the refrigerator first gives more even cooking. If cooking from frozen, separate the pieces and check that the thickest one is opaque and flakes easily before serving.
What should you serve with baked steamed mezgit fillet?
Serve baked steamed mezgit fillet with a crisp salad, boiled potatoes or rice to complement its mild flavor. For a Turkish-style plate, lemony greens and a simple bulgur pilaf make practical sides without masking the fish.
How long does leftover baked steamed mezgit fillet keep?
Leftover baked steamed mezgit fillet keeps for 3–4 days in a sealed container in the refrigerator. Chill it promptly after the meal, and reheat it covered until hot; gentle reheating helps prevent the fish from becoming dry.
Baked steamed pollock fillet Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B5
0.84mg · 17% DV
B3
2.52mg · 16% DV
B6
0.24mg · 14% DV
Minerals
Selenium
42µg · 76% DV
Iodine
108µg · 72% DV
Phosphorus
252mg · 36% DV
Potassium ⭐
396mg · 12% DV
Sodium
108mg · 5% DV
Baked steamed pollock fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked steamed pollock fillet
To burn the 102 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 steamed pollock fillet?
Fırında buğulama mezgit fileto is a Turkish-style dish of mezgit—whiting—cooked gently in the oven, usually covered so it steams in its own moisture. The fillets may be cooked with onion, tomato, lemon or herbs, though the mild fish can also be kept simply seasoned. This is not pollock, despite the name sometimes used for it in English.
The flesh is white, tender and delicately flavoured. Serve it hot with lemon, vegetables or a crisp salad; in Turkey it makes a lighter alternative to fried fish at the family table. It is naturally low in fat and provides 18.5 g of protein per 100 g. Pairing it with vegetables and a grain or potatoes makes a more filling meal.
How Nutritious Is Baked steamed pollock 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 steamed pollock 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 steamed pollock fillet Contain Allergens?
Contains these allergens:
Which Diets Is Baked steamed pollock 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 steamed pollock fillet Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.