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Breaded fish fillet Bordelaise Calories
Oven-prepared breaded fish fillet with Bordelaise-style breadcrumb and herb topping
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded fish fillet Bordelaise (200 g) has 364 calories. That works out to 182 calories per 100 g. It contains 27.2 g of carbs, 23.6 g of protein, 17.4 g of fat and 2.2 g of fiber. Its 2.2 µg of B12 covers 92% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Breaded fish fillet Bordelaise Nutrition Facts
Selected: 1 piece (medium) · 200 g
364
KCAL / 200G
Carbs
27.2g
· 10% DV
Protein
23.6g
· 47% DV
Fat
17.4g
· 22% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 26% · Fat 44%
Breaded fish fillet Bordelaise nutrition facts table · 1 piece (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 364 kcal | |
| Total fat | 17.4 g | 22% |
| Saturated fat | 3.4 g | 17% |
| Trans fat | 0.1 g | |
| Sodium | 840 mg | 37% |
| Total carbohydrate | 27.2 g | 10% |
| Fiber | 2.2 g | 8% |
| Protein | 23.6 g | 47% |
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 fish fillet Bordelaise?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 200 g | 364 kcal |
| 100 g | 100 g | 182 kcal |
| ½ piece (half) | 100 g | 182 kcal |
| 1 piece (small) | 120 g | 218 kcal |
| 1 cup (diced) | 140 g | 255 kcal |
| 1 serving (small) | 150 g | 273 kcal |
| 1 serving (large) | 250 g | 455 kcal |
| 1 piece (large) | 300 g | 546 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Breaded fish fillet Bordelaise
What is breaded fish fillet Bordelaise?
Breaded fish fillet Bordelaise is a fish portion topped with seasoned breadcrumbs and herbs, then baked. Despite the name, it is usually not a fillet covered in a separate sauce; the signature Bordelaise-style element is the savoury crumb topping.
What does Bordelaise mean in breaded fish fillet Bordelaise?
In breaded fish fillet Bordelaise, Bordelaise refers to a French-inspired style of topping, not necessarily a traditional Bordeaux wine sauce. The crumb mixture often includes herbs and may include ingredients such as butter, garlic or shallot; recipes vary by product.
How do you cook breaded fish fillet Bordelaise in the oven?
Bake breaded fish fillet Bordelaise according to the package directions, since cooking time depends on the fillet’s thickness and whether it is frozen. It is ready when the fish is cooked through and the breadcrumb topping is browned without burning.
Can you cook breaded fish fillet Bordelaise in an air fryer?
Yes, breaded fish fillet Bordelaise can often be cooked in an air fryer if the product instructions allow it. Follow the maker’s guidance where available, and check that the fish is cooked through while the herb topping stays crisp rather than scorching.
What fish is used in breaded fish fillet Bordelaise?
Breaded fish fillet Bordelaise is commonly made with a mild white fish, but the species varies between products and recipes. Cod, pollock and similar flaky fish work well; check the product’s ingredient information if you need to know the exact fish.
What should you serve with breaded fish fillet Bordelaise?
Serve breaded fish fillet Bordelaise with a simple salad, roasted or boiled potatoes, or steamed vegetables. A squeeze of lemon complements the herby topping, while a heavy sauce can overwhelm it; peas or green beans also make an easy side.
Can you cook breaded fish fillet Bordelaise from frozen?
You can cook breaded fish fillet Bordelaise from frozen only if its package instructions say to do so. Some products are designed for oven cooking straight from the freezer, while others require thawing; follow the directions to avoid an undercooked centre.
How do you make breaded fish fillet Bordelaise at home?
To make breaded fish fillet Bordelaise at home, place a mixture of breadcrumbs, chopped parsley, garlic and melted butter on mild fish fillets. Bake until the fish is cooked through and the topping is crisp and golden; herbs and seasonings can be adjusted to taste.
Why does the topping fall off breaded fish fillet Bordelaise?
The topping on breaded fish fillet Bordelaise can fall off if it is loosely packed, the fish surface is wet, or the fillet is moved before the topping sets. Pat fresh fish dry and press the crumb mixture gently onto it before baking.
How should you store leftover breaded fish fillet Bordelaise?
Store leftover breaded fish fillet Bordelaise in a covered container in the refrigerator and eat it within a few days. Reheat it in an oven or air fryer to help restore the crisp topping; microwaving tends to make the crumbs soft.
Breaded fish fillet Bordelaise Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
5.2mg · 33% DV
B6
0.36mg · 21% DV
Vitamin K
18µg · 15% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
330mg · 47% DV
Iodine
64µg · 43% DV
Sodium
840mg · 37% DV
Potassium ⭐
480mg · 14% DV
Breaded fish fillet Bordelaise Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fish fillet Bordelaise
To burn the 364 calories in 1 piece (medium) (200 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 fish fillet Bordelaise?
Breaded fish fillet Bordelaise is a fish fillet baked with a savoury breadcrumb and herb topping. The Bordelaise name here points to a French-inspired style of topping, rather than a sauce served separately. It is usually cooked in the oven and brought to the table hot, with the crumbs providing a crisp contrast to the tender fish.
It makes an easy main meal in many households, served with potatoes, peas or a green salad; a squeeze of lemon works well too. The fish contributes protein, while the crumb topping adds carbohydrates and some fat. For a lighter plate, bake it rather than frying and pair it with plenty of vegetables.
How Nutritious Is Breaded fish fillet Bordelaise?
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 fish fillet Bordelaise 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 fish fillet Bordelaise Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fish fillet Bordelaise Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded fish fillet Bordelaise Fat Profile
SATURATED
3.4g
MONOUNSATURATED
6.2g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 8.1:1
Above the ideal 4:1 (8.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.