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Baked white fish Calories
Baked white fish
CALORIES
GI
POTASSIUM
FIBER
Baked white fish Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
0g
· 0%
Protein
22.5g
· 83%
Fat
2.1g
· 17%
Fiber
0g
Baked white fish Vitamins & Minerals
Vitamins
B12
1.6µg · 67% DV
B3
2.1mg · 13% DV
B6
0.22mg · 13% DV
B5
0.6mg · 12% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
35µg · 23% DV
Potassium ⭐
330mg · 10% DV
Baked white fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baked white 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 white fish Contain Allergens?
Contains these allergens:
Which Diets Is Baked white 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
✓ Suitable
Low FODMAP
— Not suitable
Baked white fish Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Baked white fish
Baked white fish — Frequently Asked Questions
How can I keep baked white fish from drying out?
Overcooking is the main reason white fish becomes dry. Cook it only until the flesh is opaque and flakes easily, and use a little olive oil, a sauce, or parchment to help retain moisture.
What is the best oven temperature for baking white fish?
Most white fish fillets cook well in a preheated moderate-to-hot oven and need only a short cooking time. Thickness matters more than an exact time; the thickest part should reach a safe internal temperature.
How do I know when baked white fish is done?
The flesh should turn opaque and separate into flakes easily with a fork. For the most reliable check, use a food thermometer in the thickest part of the fillet.
Can frozen white fish be baked without thawing?
Yes, but thawed fish generally cooks more evenly and releases less water. If baking from frozen, allow extra time, follow package guidance, and make sure the centre is fully cooked.
What goes well with baked white fish?
Roasted vegetables, salad, potatoes, rice, or grains are practical pairings. Lemon, dill, parsley, capers, garlic, and a light yogurt sauce complement its mild flavour.
Should lemon be added before or after baking white fish?
Lemon zest or slices can go on before baking. Add plenty of lemon juice after cooking to keep the flavour fresh and avoid affecting the fish's delicate surface too early.
Why does white fish feel lighter than salmon or mackerel?
White fish such as cod, haddock, or sole is typically leaner and has a milder flavour. Oily fish such as salmon and mackerel has a richer taste and a more substantial texture.
Is baked white fish a good post-workout meal?
Yes, its protein can support a post-workout meal. Add a carbohydrate-rich side such as potatoes, rice, bread, or legumes when you also need to replenish energy.
How long does cooked baked white fish keep in the refrigerator?
Refrigerate it in a covered container within two hours of cooking and generally eat it within 3 to 4 days. Discard it if it develops an off smell, sticky surface, or unusual colour.
Can baked white fish be reheated?
Yes, if it was cooled and stored safely, it can be reheated once. Warm it gently, ideally covered, to reduce drying, and avoid repeatedly reheating leftovers.
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Nutrition data compiled from USDA FoodData Central and scientific sources.