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Breaded haddock fillet Calories
Breaded haddock fillet, protein-rich seafood
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded haddock fillet (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 13.2 g of carbs, 12 g of protein, 7.2 g of fat and 0.6 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Breaded haddock fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
168
KCAL / 120G
Carbs
13.2g
· 5% DV
Protein
12g
· 24% DV
Fat
7.2g
· 9% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 29% · Fat 39%
Breaded haddock fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0.07 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 13.2 g | 5% |
| Fiber | 0.6 g | 2% |
| Protein | 12 g | 24% |
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 haddock fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 168 kcal |
| 1 piece (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 4 ounce (medium) | 113 g | 158 kcal |
| 1 cup (chopped) | 140 g | 196 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 1 piece (large) | 170 g | 238 kcal |
| 1 piece (jumbo) | 220 g | 308 kcal |
| 1 serving (large) | 250 g | 350 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Breaded haddock fillet
What is a pane mezgit fileto?
A pane mezgit fileto is a breaded whiting fillet: a mild white fish portion coated in crumbs and cooked until crisp. The name on some English-language product pages may say haddock, but mezgit refers to whiting in Turkish.
How do you cook a breaded whiting fillet in the oven?
Bake a breaded whiting fillet on a lightly oiled or parchment-lined tray, arranged in a single layer. Turn it once so both sides crisp, and cook until the coating is golden and the fish inside is opaque and flakes easily.
Can you cook a breaded whiting fillet from frozen?
Yes, many frozen breaded whiting fillets can be cooked straight from frozen. Follow the package directions for that product, since thickness and coating vary; if it must be thawed, thaw it in the refrigerator rather than on the counter.
Can you cook a breaded whiting fillet in an air fryer?
Yes, an air fryer cooks a breaded whiting fillet with a crisp coating and little added oil. Arrange the pieces without overlap and turn them partway through; check the thickest part for opaque, flaky fish before serving.
How do you pan-fry a breaded whiting fillet without it falling apart?
To keep a breaded whiting fillet intact, heat the pan before adding the fish and leave it undisturbed until the underside is crisp. Turn it once with a wide spatula; moving it too soon can pull the coating away.
Is a breaded whiting fillet already cooked?
Not necessarily: a breaded whiting fillet may be raw or partly cooked before packaging. Treat it as uncooked unless the package clearly says otherwise, and cook it thoroughly until the fish is opaque and flakes easily.
What goes well with a breaded whiting fillet?
A breaded whiting fillet pairs well with lemon, slaw, peas, or roasted potatoes. For a lighter meal, serve it with a crisp salad; for a fish-and-chips-style plate, add chips and a tangy sauce.
How can you tell when a breaded whiting fillet is cooked?
A breaded whiting fillet is cooked when its thickest section is opaque and separates into flakes with gentle pressure. A browned crust alone is not enough to judge doneness, especially when the fillet is thick or cooked from frozen.
Can you freeze leftover cooked breaded whiting fillet?
Yes, you can freeze cooked breaded whiting fillet, although its coating may soften after thawing. Cool it promptly, seal it in a freezer-safe container, and reheat it until steaming hot; freezing is not a way to rescue fish left out too long.
Does a breaded whiting fillet contain bones?
A breaded whiting fillet is usually made from boneless fillet, but an occasional small bone can remain. Check each piece before serving, especially for children, and remove any bone you find rather than assuming the coating guarantees a bone-free portion.
Breaded haddock fillet Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
4.68mg · 29% DV
B6
0.25mg · 15% DV
Biotin
3.84µg · 13% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
252mg · 36% DV
Iodine
50µg · 33% DV
Sodium
504mg · 22% DV
Potassium ⭐
348mg · 10% DV
Breaded haddock fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded haddock fillet
To burn the 168 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 haddock fillet?
Pane mezgit fileto is Turkish for breaded whiting fillet: boneless whiting coated in breadcrumbs or a similar crumb and cooked until crisp. Whiting is popular in Turkey, particularly around the Black Sea, and the coating gives its mild, tender flesh a crunchy contrast. It can be pan-fried or baked.
Serve it hot with lemon, salad and bread, as a simple main course or fish-shop meal. It provides 10 g of protein per 100 g, while the breading contributes carbohydrates and some fat. For a lighter plate, bake it rather than frying and pair it with plenty of salad.
How Nutritious Is Breaded haddock fillet?
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 haddock 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 haddock fillet Contain Allergens?
Contains these allergens:
Which Diets Is Breaded haddock fillet 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 haddock fillet Fat Profile
SATURATED
2.04g
MONOUNSATURATED
4.56g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 11.1:1
Above the ideal 4:1 (11.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.