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Basik (Baked) Calories
Lean protein, low fat, baked preparation
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Basik (Baked) (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 27 g of protein, 3.8 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Basik (Baked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27g
· 54% 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 76% · Fat 24%
Basik (Baked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
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 Basik (Baked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 piece (extra small) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 2 piece (double) | 240 g | 288 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 piece (jumbo) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Basik (Baked)
What is baked basik?
Baked basik is basik fish prepared in the oven. Baking cooks the fish without deep-frying, and it can be served simply with seasoning, lemon, or vegetables.
How do you season baked basik?
Baked basik works well with salt, black pepper, herbs, and a little lemon. Add garlic or sliced onion if you like, but keep the seasoning modest so it does not overpower the fish.
How can you tell when baked basik is done?
Baked basik is done when its flesh is opaque and separates easily with a fork. Check the thickest part; if it still looks translucent or raw, continue cooking and check again rather than letting the fish dry out.
What sides go well with baked basik?
Baked basik pairs well with roasted vegetables, a green salad, or potatoes. Lemon and fresh herbs make simple accompaniments, while rice or another grain can make the meal more filling.
Does baked basik have bones?
Yes, baked basik may contain bones; baking does not remove them. Flake the flesh carefully and check each portion as you eat, taking extra care when serving it to children.
Can you eat the skin on baked basik?
Yes, you can eat the skin on baked basik if the fish has been cleaned and cooked properly. If you do not enjoy the texture, it can be removed after cooking; still check the flesh for bones.
Can you bake basik from frozen?
You can bake basik from frozen, but it may cook unevenly and release extra water. For more even cooking and better texture, thaw it safely in the refrigerator first, then pat it dry before seasoning.
How long does baked basik keep in the fridge?
Baked basik keeps for up to 3 days in the refrigerator when it is promptly chilled and stored in a covered container. Do not leave cooked fish at room temperature for an extended period.
Can you reheat baked basik without drying it out?
Yes, reheat baked basik gently in a covered oven-safe dish with a splash of water or lemon juice. Heat only the portion you plan to eat, and avoid repeated reheating, which can make the fish dry.
Is baked basik a good choice for a high-protein meal?
Yes, baked basik is a lean, protein-rich fish and can be the main protein in a meal. Pair it with vegetables or a grain for a more complete plate, and avoid heavy sauces if you want to keep the meal light.
Basik (Baked) Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
Vitamin D
4.8µg · 24% DV
B6
0.3mg · 18% DV
B3
2.52mg · 16% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
384mg · 11% DV
Sodium
72mg · 3% DV
Basik (Baked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basik (Baked)
To burn the 144 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 Basik (Baked)?
Basik (baked) is fish cooked in the oven, either whole or in portions. The simple preparation lets the fish’s own flavour come through, often with lemon and herbs; the name alone does not specify a particular species or regional recipe.
The flesh can stay tender and moist, and it is usually served hot with lemon, salad or roasted vegetables. Rice or potatoes make it a more substantial meal. At 22.5 g of protein and 3.2 g of fat per 100 g, it is a protein-rich, relatively low-fat choice. For a lighter plate, use only a little oil and add extra vegetables.
How Nutritious Is Basik (Baked)?
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 Basik (Baked) 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 Basik (Baked) Contain Allergens?
Contains these allergens:
Which Diets Is Basik (Baked) 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
Basik (Baked) Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.