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Baked white fish fillet Calories
Lean protein, low carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked white fish fillet (140 g) has 179 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 36.5 g of protein, 3.8 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 93% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked white fish fillet Nutrition Facts
Selected: 1 piece (medium) · 140 g
179
KCAL / 140G
Carbs
0g
· 0% DV
Protein
36.5g
· 73% DV
Fat
3.8g
· 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 81% · Fat 19%
Baked white fish fillet nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 101 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36.5 g | 73% |
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 white fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 179 kcal |
| 1 ounce (small) | 28 g | 36 kcal |
| ½ piece (half) | 70 g | 90 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (chopped) | 160 g | 205 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 piece (large) | 200 g | 256 kcal |
| 1 serving (large) | 250 g | 320 kcal |
| 1 piece (jumbo) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Baked white fish fillet
How long should you bake a white fish fillet?
Bake a white fish fillet until it turns opaque and flakes easily with a fork; the time varies with its thickness and your oven. Check the thickest part rather than relying only on a recipe’s timing, since thin fillets cook quickly.
What temperature should you bake a white fish fillet at?
A moderately hot oven works well for a baked white fish fillet, helping it cook through without drying out. Follow a trusted recipe for the exact setting, and confirm doneness at the thickest part: fish should reach an internal temperature of 63°C (145°F).
How can you keep a baked white fish fillet from drying out?
Avoid overcooking a baked white fish fillet, since lean fish dries out quickly once done. Brush it lightly with oil or add a splash of liquid, and check it early; remove it when the flesh is opaque and separates into flakes.
Can you bake a white fish fillet from frozen?
Yes, you can bake a white fish fillet from frozen, but it will take longer than a thawed one. Separate the fillets so they cook evenly, and check the thickest part for doneness; thawing in the refrigerator first gives more predictable results.
Which fish is best for a baked white fish fillet?
Cod, haddock, pollock, and tilapia are all suitable choices for a baked white fish fillet. Cod and haddock have mild flavors and firm flakes, while thinner fillets cook faster, so adjust your cooking time to the cut.
What seasoning goes well with a baked white fish fillet?
Lemon, garlic, black pepper, and parsley pair well with a baked white fish fillet without overpowering its mild flavor. Paprika or dried herbs can add more character; coat the fish lightly with oil so the seasonings adhere.
Should you cover a white fish fillet when baking it?
Covering a white fish fillet with foil traps steam and helps it stay moist, though it will not brown as much. For a lightly browned top, uncover it near the end of cooking and watch closely to prevent overcooking.
What should you serve with a baked white fish fillet?
Serve a baked white fish fillet with roasted vegetables, a crisp salad, or potatoes for a simple meal. Rice, couscous, or crusty bread also work well, especially with a lemony pan sauce or the juices from the baking dish.
How long does cooked white fish fillet last in the fridge?
Cooked white fish fillet keeps in the refrigerator for 3–4 days when stored promptly in a covered container. Refrigerate leftovers within two hours of cooking, and discard them if they have been left out longer or show signs of spoilage.
Can you reheat a baked white fish fillet without making it dry?
Yes, reheat a baked white fish fillet gently, covered, with a small splash of water or broth to limit moisture loss. Use a low oven or short microwave intervals, stopping as soon as it is heated through.
Baked white fish fillet Vitamins & Minerals
Vitamins
B12
2.24µg · 93% DV
B6
0.42mg · 25% DV
B3
3.92mg · 25% DV
B5
1.05mg · 21% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
308mg · 44% DV
Iodine
63µg · 42% DV
Potassium ⭐
504mg · 15% DV
Sodium
101mg · 4% DV
Baked white fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked white fish fillet
To burn the 179 calories in 1 piece (medium) (140 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 white fish fillet?
Baked white fish fillet is a simple preparation of boneless fillets from mild, white-fleshed fish, cooked in the oven. It is not tied to one particular cuisine, and the species used can vary by region and availability. The fish has a delicate flavour and flakes easily when cooked; lemon, herbs and a little oil are common accompaniments. Serve it with vegetables, salad or potatoes for an easy lunch or dinner.
It provides lean protein with very little fat and no carbohydrates, so it can suit meals where you want a lighter protein option. Pair it with plenty of vegetables, or add a grain or starchy side for a more filling plate. Take care not to overbake it, as lean fillets can dry out.
How Nutritious Is Baked white fish fillet?
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 white 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 white fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Baked white 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 white fish fillet Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.12g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.