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Breaded baked fish Calories
Oven-baked, breaded fish fillet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded baked fish (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 18 g of carbs, 19.2 g of protein, 7.2 g of fat and 1.4 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Breaded baked fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
18g
· 7% DV
Protein
19.2g
· 38% DV
Fat
7.2g
· 9% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 36% · Fat 30%
Breaded baked fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 1.4 g | 5% |
| Protein | 19.2 g | 38% |
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 Breaded baked fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Breaded baked fish
How do you make breaded baked fish crispy?
To make breaded baked fish crispy, preheat the oven, lightly coat the crumbs with oil, and leave space between pieces on the tray. A wire rack lets hot air circulate underneath. Serve it soon after baking so steam does not soften the coating.
Can you bake breaded fish from frozen?
Yes, breaded fish can usually be baked from frozen, though it may need longer than thawed fish. Follow the package directions for a frozen product, and check that the thickest part is opaque and flakes easily before serving.
What temperature should you use for breaded baked fish?
A preheated oven around 400°F (200°C) works well for breaded baked fish. The cooking time varies with the fillet’s thickness and whether it is frozen, so check the center for opaque flesh that separates easily with a fork.
Why does the breading fall off breaded baked fish?
The breading often falls off breaded baked fish when the fillet is wet or the coating layers have not adhered. Pat the fish dry, coat it evenly, and handle it gently when placing it on the tray and turning it.
How can you tell when breaded baked fish is done?
Breaded baked fish is done when the flesh at its thickest point is opaque and flakes apart easily with a fork. Check beneath the crust rather than relying on its color alone, since the coating can brown before the fish is cooked through.
Which fish works best for breaded baked fish?
Mild, firm white fish such as cod, haddock, or pollock works well for breaded baked fish. Choose fillets of similar thickness so they cook evenly and are less likely to break apart when you serve them.
Is homemade breaded baked fish better than frozen breaded fish?
Homemade breaded baked fish gives you control over the fish, coating, and added salt. Frozen versions are convenient, but ingredients and coating amounts vary by product. For a less processed option, bread plain fish fillets at home.
What should you serve with breaded baked fish?
Breaded baked fish pairs well with a green salad, roasted vegetables, or potatoes. For a classic fish-and-chips-style meal, serve it with chips and lemon; a tartare-style sauce is another popular accompaniment.
How do you reheat leftover breaded baked fish without making it soggy?
Reheat leftover breaded baked fish in an oven or air fryer to help the coating crisp up again. Refrigerate leftovers promptly in a covered container and use them within a few days; a microwave is quicker but tends to soften the breading.
Can you prepare breaded baked fish ahead of time?
Yes, you can bread the fish shortly before baking and keep it covered in the refrigerator until you are ready to cook it. Avoid preparing it too far ahead, because moisture from the fish can soften the crumbs before they reach the oven.
Breaded baked fish Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
2.52mg · 16% DV
Vitamin D
2.64µg · 13% DV
B6
0.22mg · 13% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
204mg · 29% DV
Iodine
38µg · 25% DV
Sodium
408mg · 18% DV
Potassium ⭐
312mg · 9% DV
Breaded baked fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded baked fish
To burn the 216 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 Breaded baked fish?
Breaded baked fish is made by coating a fish fillet in seasoned crumbs and cooking it in the oven. It is a familiar home-cooked meal in many places and is also sold ready to heat. The coating turns crisp while the fish stays tender; a squeeze of lemon brightens its mild flavour.
Serve it with a green salad, vegetables or potatoes for an easy lunch or supper. It provides protein, while the breading contributes carbohydrates; a 100 g portion has 16 g of protein. For a lighter plate, pair it with vegetables and avoid adding extra oil. In Turkey, it also fits naturally into a family meal alongside salad or pilaf.
How Nutritious Is Breaded baked fish?
Nutrient density
Medium
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 Breaded baked fish Processed?
NOVA 3
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 Breaded baked fish Contain Allergens?
Contains these allergens:
Which Diets Is Breaded baked fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded baked fish Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.