1 serving (medium) of Baked White Fish with Cheese (180 g) has 360 calories. That works out to 200 calories per 100 g. It contains 7.7 g of carbs, 36 g of protein, 19.3 g of fat and 0 g of fiber. Its 3.1 µg of B12 covers 128% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

Baked White Fish with Cheese Nutrition Facts

Selected: 1 serving (medium) · 180 g

360

KCAL / 180G

Carbs

7.7g

· 3% DV

Protein

36g

· 72% DV

Fat

19.3g

· 25% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 9% · Protein 41% · Fat 50%

Baked White Fish with Cheese nutrition facts table · 1 serving (medium) (180 g)

Nutrient	Amount	% DV
Calories	360 kcal
Total fat	19.3 g	25%
Saturated fat	5.85 g	29%
Trans fat	0.22 g
Sodium	522 mg	23%
Total carbohydrate	7.7 g	3%
Fiber	0 g	0%
Protein	36 g	72%

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 Serving of Baked White Fish with Cheese?

Serving	Amount	Calories
1 serving (medium)	180 g	360 kcal
100 g	100 g	200 kcal
1 piece (small)	100 g	200 kcal
4 ounce (medium)	113 g	226 kcal
1 serving (small)	120 g	240 kcal
1 piece (medium)	160 g	320 kcal
6 ounce (large)	170 g	340 kcal
1 cup (chopped)	210 g	420 kcal
1 piece (large)	220 g	440 kcal
1 serving (large)	250 g	500 kcal

Calculated from 200 calories per 100 g.

Frequently Asked Questions About Baked White Fish with Cheese

What cheese is best for Baked White Fish with Cheese?

A mild cheese that melts smoothly works best for Baked White Fish with Cheese. Cheddar gives a familiar, savory topping, while Parmesan adds a sharper note; use a lighter hand with salt if the cheese is salty.

How do you make Baked White Fish with Cheese?

Arrange white fish fillets in a baking dish, season them, add cheese, and bake until the fish turns opaque and flakes easily. Keeping the fillets in a single layer helps them cook evenly beneath the topping.

Does cheese go well with white fish in Baked White Fish with Cheese?

Yes, mild white fish pairs well with cheese because its gentle flavor lets the topping add richness without overwhelming the fish. Lemon, herbs, or a little black pepper can keep the finished dish from tasting too heavy.

How do you keep Baked White Fish with Cheese from drying out?

Use fillets of similar thickness and take Baked White Fish with Cheese out as soon as the fish is opaque and flakes easily. A cheese topping can shield the surface, but it cannot prevent overcooking.

Can you use frozen fish for Baked White Fish with Cheese?

Yes, but thaw the fish in the refrigerator first and blot it dry before baking. Excess water can collect in the dish and make the fish watery, while also keeping the cheese topping from browning well.

Should you cover Baked White Fish with Cheese while it bakes?

Usually, bake Baked White Fish with Cheese uncovered so the cheese can melt and brown. If the topping is browning too quickly before the fish is cooked through, loosely cover the dish for the remaining cooking time.

How can you tell when Baked White Fish with Cheese is done?

Baked White Fish with Cheese is done when the flesh is opaque and separates into flakes with gentle pressure from a fork. Check the thickest part of the fillet rather than judging by the browned cheese alone.

What should you serve with Baked White Fish with Cheese?

Serve Baked White Fish with Cheese with a crisp salad, steamed vegetables, or potatoes. A fresh squeeze of lemon brightens the rich, melted topping, while a simple side keeps the fish as the focus.

Can you reheat Baked White Fish with Cheese?

Yes, reheat leftover Baked White Fish with Cheese gently in the oven until hot throughout. Gentle heat helps keep the fish tender; repeated reheating can dry it out, so warm only the portion you plan to eat.

Can Baked White Fish with Cheese be made ahead?

Yes, you can arrange and season the fish in its baking dish ahead of time, then refrigerate it until cooking. Add the cheese shortly before baking to help the topping brown instead of becoming damp.

Baked White Fish with Cheese Vitamins & Minerals

Vitamins

B12

3.06µg · 128% DV

6.84mg · 43% DV

1.17mg · 23% DV

0.32mg · 19% DV

Minerals

Selenium

50µg · 91% DV

Phosphorus

423mg · 60% DV

Iodine

58µg · 39% DV

Sodium

522mg · 23% DV

Potassium ⭐

513mg · 15% DV

Baked White Fish with Cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.2

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked White Fish with Cheese

To burn the 360 calories in 1 serving (medium) (180 g):

🚶

89min

Walking (5 km/h)

🏃

37min

Running (8 km/h)

🚴

49min

Cycling

🏊

42min

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 with Cheese?

Baked White Fish with Cheese is made by topping white fish, usually fillets, with cheese and cooking it in the oven. It is a flexible home-style preparation rather than a dish tied to one particular region; the fish and cheese can vary. The fish stays tender and flakes easily, while the cheese turns golden on top.

Serve it hot with lemon and a green salad, or alongside roasted vegetables. It is high in protein and low in carbohydrates, making it a filling main course without much starch. For a lighter plate, use a modest layer of cheese and add plenty of vegetables.

How Nutritious Is Baked White Fish with Cheese?

Nutrient density

High

78/ 100

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

50/ 100

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 with Cheese 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 with Cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Baked White Fish with Cheese 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 with Cheese Fat Profile

SATURATED

5.85g

MONOUNSATURATED

2.79g

POLYUNSATURATED

0.68g

⚖️

Omega 6:3 ratio 0.7:1

Below the ideal 4:1 — a good omega balance.

Compare Baked White Fish with Cheese

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Baked White Fish with Cheese vs Fish90 kcal more per 100 g

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Baked White Fish with Cheese vs Tuna68 kcal more per 100 g

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Foods Similar to Baked White Fish with Cheese

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Canned Tuna

116 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Baked White Fish with Cheese Calories

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Baked White Fish with Cheese Nutrition Facts

Baked White Fish with Cheese nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 serving (medium) (180 g)

How Many Calories in 1 Serving of Baked White Fish with Cheese?

Frequently Asked Questions About Baked White Fish with Cheese

What cheese is best for Baked White Fish with Cheese?

How do you make Baked White Fish with Cheese?

Does cheese go well with white fish in Baked White Fish with Cheese?

How do you keep Baked White Fish with Cheese from drying out?

Can you use frozen fish for Baked White Fish with Cheese?

Should you cover Baked White Fish with Cheese while it bakes?

How can you tell when Baked White Fish with Cheese is done?

What should you serve with Baked White Fish with Cheese?

Can you reheat Baked White Fish with Cheese?

Can Baked White Fish with Cheese be made ahead?

Baked White Fish with Cheese Vitamins & Minerals

Baked White Fish with Cheese Glycemic Index

How to Burn Off Baked White Fish with Cheese

What is Baked White Fish with Cheese?

How Nutritious Is Baked White Fish with Cheese?

Nutrient density

Satiety score

Is Baked White Fish with Cheese Processed?

Does Baked White Fish with Cheese Contain Allergens?

Which Diets Is Baked White Fish with Cheese Good For?

Baked White Fish with Cheese Fat Profile

Compare Baked White Fish with Cheese

Foods Similar to Baked White Fish with Cheese

Have another question about Baked White Fish with Cheese?

Baked White Fish with Cheese nutrition facts table · 1 serving (medium) (180 g)