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Breaded baked fish fillet Calories
Oven-baked breaded fish fillet; high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded baked fish fillet (140 g) has 325 calories. That works out to 232 calories per 100 g. It contains 19.9 g of carbs, 24.9 g of protein, 14.8 g of fat and 1.5 g of fiber. Its 2.4 µg of B12 covers 99% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Breaded baked fish fillet Nutrition Facts
Selected: 1 piece (medium) · 140 g
325
KCAL / 140G
Carbs
19.9g
· 7% DV
Protein
24.9g
· 50% DV
Fat
14.8g
· 19% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 32% · Fat 43%
Breaded baked fish fillet nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 14.8 g | 19% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 574 mg | 25% |
| Total carbohydrate | 19.9 g | 7% |
| Fiber | 1.5 g | 5% |
| Protein | 24.9 g | 50% |
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 fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 325 kcal |
| 1 piece (thin) | 70 g | 162 kcal |
| 1 piece (small) | 90 g | 209 kcal |
| 100 g | 100 g | 232 kcal |
| 1 serving (half) | 120 g | 278 kcal |
| 1 cup (chopped) | 160 g | 371 kcal |
| 1 piece (thick) | 170 g | 394 kcal |
| 1 piece (large) | 200 g | 464 kcal |
| 1 serving (double) | 240 g | 557 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Breaded baked fish fillet
How do you cook a breaded baked fish fillet from frozen?
Most frozen breaded fish fillets can go straight into the oven without thawing, but follow the package directions because products differ. Arrange the pieces in a single layer and check that the centre is fully cooked before serving.
How do you make a breaded baked fish fillet at home?
To make a breaded baked fish fillet, pat boneless fish dry, coat it in flour, beaten egg and breadcrumbs, then bake on a lined tray until the coating is golden and the fish flakes easily. The cooking time depends on the fillet’s thickness.
How do you keep a breaded baked fish fillet crispy?
For a crisp breaded baked fish fillet, leave space between pieces so steam can escape, and lightly oil the coating before baking. Avoid covering it after cooking; trapped steam quickly softens the breading.
What type of fish is used in a breaded baked fish fillet?
A breaded baked fish fillet is commonly made with boneless white fish that holds together during cooking. The species varies by recipe and product, so check the ingredient details on packaged fillets rather than assuming they all use the same fish.
Should you thaw a breaded baked fish fillet before cooking it?
Usually, a frozen breaded baked fish fillet does not need to be thawed first. Baking it from frozen can help prevent the coating from becoming soggy, but use the cooking directions for that product and make sure the centre is thoroughly cooked.
What should you serve with a breaded baked fish fillet?
Serve a breaded baked fish fillet with a green salad, roasted vegetables, or potatoes for a simple meal. Lemon wedges and tartar sauce are familiar accompaniments; serve sauces on the side to keep the breading crisp.
Can you reheat a breaded baked fish fillet?
Yes, reheat a breaded baked fish fillet in an oven or air fryer until it is hot throughout. Refrigerate leftovers promptly in a covered container and use them within a few days. A microwave works, but usually makes the coating soft.
Can you cook a breaded baked fish fillet in an air fryer?
Yes, a breaded baked fish fillet can be cooked in an air fryer. Place the pieces in a single layer, follow the appliance or package directions, and check that the coating is browned and the fish is cooked through.
Is a breaded baked fish fillet a healthy choice?
A breaded baked fish fillet provides protein, and baking avoids the extra oil used for deep-frying. The breading also adds carbohydrates and fat, so pairing the fillet with vegetables makes for a more balanced meal.
Does a breaded baked fish fillet contain bones?
A breaded baked fish fillet is usually made from deboned fish, but an occasional small bone can remain. Check pieces carefully before serving it to a child, especially if the product’s fish species or preparation is unfamiliar.
Breaded baked fish fillet Vitamins & Minerals
Vitamins
B12
2.38µg · 99% DV
B3
6.72mg · 42% DV
B6
0.34mg · 20% DV
B5
0.77mg · 15% DV
Minerals
Selenium
39µg · 71% DV
Phosphorus
294mg · 42% DV
Iodine
45µg · 30% DV
Sodium
574mg · 25% DV
Potassium ⭐
406mg · 12% DV
Breaded baked fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded baked fish fillet
To burn the 325 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 Breaded baked fish fillet?
Breaded baked fish fillet is made by coating a fish fillet in breadcrumbs or a seasoned breading mixture, then baking it until the outside is crisp and the fish is tender. It is a familiar convenience-style main dish, though the fish and seasoning vary by recipe and product.
Serve it hot with potatoes, vegetables or a simple salad; in many households it also works well in a sandwich with a fresh, tangy sauce. It provides a useful amount of protein, while the coating contributes carbohydrates and the cooking method and recipe affect the fat content. For a lighter plate, pair it with vegetables or salad rather than a rich, fried side.
How Nutritious Is Breaded baked fish fillet?
Nutrient density
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 Breaded baked fish fillet 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 fillet Contain Allergens?
Contains these allergens:
Which Diets Is Breaded baked fish fillet 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 fillet Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.76g
POLYUNSATURATED
3.5g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.