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Boiled fish fillet Calories
Lean, high-protein seafood
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boiled fish fillet (120 g) has 142 calories. That works out to 118 calories per 100 g. It contains 0 g of carbs, 28.8 g of protein, 2.5 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Boiled fish fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
142
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.8g
· 58% DV
Fat
2.5g
· 3% 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 84% · Fat 16%
Boiled fish fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
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 Boiled fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 142 kcal |
| ½ piece (half) | 60 g | 71 kcal |
| 1 piece (small) | 80 g | 94 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (chopped) | 140 g | 165 kcal |
| 1 serving (medium) | 150 g | 177 kcal |
| 1 piece (large) | 180 g | 212 kcal |
| 1 serving (large) | 220 g | 260 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Boiled fish fillet
How do you boil a fish fillet without drying it out?
Keep the water at a gentle simmer rather than a rolling boil when making a boiled fish fillet. Lower the fish into the liquid carefully and avoid stirring it; vigorous boiling and extra cooking can make the flesh tough or break it apart.
How long does a boiled fish fillet take to cook?
A boiled fish fillet usually takes about 8–12 minutes, depending on its thickness and the type of fish. Check a thin piece early: it is ready when the flesh turns opaque and separates easily into flakes.
Which fish works best for a boiled fish fillet?
Firm white fish such as cod, haddock, or pollock works well for a boiled fish fillet because it holds its shape in hot liquid. Delicate fish can still be boiled, but handle it gently and check it sooner.
Can you boil a fish fillet with the skin on?
Yes, you can boil a fish fillet with the skin on. Place it skin-side down in gently simmering liquid and lift it out carefully when cooked; the skin can help the fillet stay together, though it may be less crisp than other cooking methods.
What can you add to the water for a boiled fish fillet?
Add lemon, onion, bay leaf, peppercorns, or fresh herbs to the water for a more flavorful boiled fish fillet. A lightly seasoned stock also works; keep the seasoning modest so it does not overwhelm the fish.
How can you reduce the fishy smell of a boiled fish fillet?
Use fresh fish and add lemon, herbs, or a bay leaf to the cooking liquid to soften the smell of a boiled fish fillet. A strong sour or ammonia-like odor before cooking is a warning sign, not something seasoning can fix.
How do you know when a boiled fish fillet is done?
A boiled fish fillet is done when the thickest part is opaque and flakes apart easily with a fork. For a more precise check, use a food thermometer; avoid relying only on cooking time when fillet thickness varies.
Does boiling a fish fillet remove its nutrients?
Boiling a fish fillet does not remove all its nutrients, but some water-soluble nutrients can move into the cooking liquid. Keep the liquid for soup or sauce if you want to use more of the flavor and nutrients that leach out.
Can you boil a fish fillet straight from frozen?
Yes, a fish fillet can be boiled from frozen, but it may cook unevenly if it is thick. Thawing it in the refrigerator first gives you better control; if cooking it frozen, check the center carefully before serving.
How should you reheat a boiled fish fillet?
Reheat a boiled fish fillet gently, covered, with a spoonful of water or stock so it does not dry out. Use a low oven or microwave in short intervals, and stop as soon as it is heated through.
Boiled fish fillet Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B3
5.76mg · 36% DV
B6
0.38mg · 22% DV
B5
0.9mg · 18% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
264mg · 38% DV
Iodine
38µg · 25% DV
Potassium ⭐
432mg · 13% DV
Sodium
86mg · 4% DV
Boiled fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled fish fillet
To burn the 142 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 Boiled fish fillet?
Boiled fish fillet is boneless fish cooked gently in water or another simmering liquid. It is a simple preparation rather than a dish tied to one particular region, and the exact texture depends on the fish and how long it is cooked.
Its flavour is mild and clean, with tender flesh when it is not overcooked. Across many cuisines, it can be served warm with lemon, herbs and vegetables, or cooled and added to a salad. At 24 g of protein per 100 g and no carbohydrates, it makes a lean, protein-rich choice. Pair it with vegetables or a grain for a more complete meal.
How Nutritious Is Boiled 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 Boiled 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 Boiled fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Boiled 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
Boiled fish fillet Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.