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Caribbean fish Calories
Spiced fish dish rich in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Caribbean fish (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 4.2 g of carbs, 33.8 g of protein, 7.2 g of fat and 0.6 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Caribbean fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
218
KCAL / 150G
Carbs
4.2g
· 2% DV
Protein
33.8g
· 68% 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 8% · Protein 62% · Fat 30%
Caribbean fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 0.6 g | 2% |
| Protein | 33.8 g | 68% |
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 Caribbean fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 218 kcal |
| ½ piece (half) | 75 g | 109 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 100 g | 145 kcal |
| 1 cup (diced) | 140 g | 203 kcal |
| 1 serving (medium) | 180 g | 261 kcal |
| 1 piece (large) | 220 g | 319 kcal |
| 1 serving (large) | 280 g | 406 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Caribbean fish
What is Caribbean fish?
Caribbean fish is a broad name for fish seasoned with Caribbean-style herbs, spices, citrus, and aromatics, then cooked by frying, grilling, or baking. Recipes vary across islands, so it does not refer to one fixed dish or ingredient list.
What does Caribbean fish taste like?
Caribbean fish is typically savory, aromatic, and bright from lime or other citrus. Depending on the recipe, it may also taste smoky, sweet, or hot from chilies. The fish itself should remain the main flavor rather than being overwhelmed by seasoning.
What fish is best for Caribbean fish?
Firm, mild white fish works well for Caribbean fish because it holds together during cooking. Snapper, grouper, and mahi-mahi are common choices; cod or sea bass can also work. Choose a fillet thick enough to withstand the cooking method.
What seasoning is used for Caribbean fish?
Caribbean fish is often seasoned with garlic, thyme, allspice, black pepper, and chili, with lime juice for brightness. Some recipes add ginger or scallions. There is no single island-wide spice blend, so the seasoning varies by dish and cook.
Is Caribbean fish spicy?
Caribbean fish can be spicy, but it does not have to be. Some recipes use hot Scotch bonnet peppers, while others are mild and rely on herbs, garlic, and citrus. Remove the pepper or use less of it to control the heat.
Can you bake Caribbean fish instead of frying it?
Yes, Caribbean fish can be baked instead of fried. Season the fish, place it in a baking dish, and cook until it flakes easily; the time depends on the fillet’s thickness. Baking keeps the preparation simple and avoids a coating of fried batter.
What do you serve with Caribbean fish?
Caribbean fish is often served with rice and peas, fried plantains, or a crisp slaw. These sides balance the fish’s spices and citrus. For an easy meal, serve it with rice and a fresh salad or cooked vegetables.
Is Caribbean fish the same as Jamaican escovitch fish?
No, Caribbean fish is a general description, while Jamaican escovitch fish is a particular dish. Escovitch is commonly fried and topped with a sharp pickled mixture of vinegar, onions, carrots, and peppers.
Can you use frozen fish for Caribbean fish?
Yes, frozen fish works for Caribbean fish once it has been safely thawed. Thaw it in the refrigerator and pat it dry before seasoning; excess moisture can prevent good browning and dilute the spices. Avoid refreezing fish after thawing.
How long does leftover Caribbean fish keep?
Leftover Caribbean fish keeps in a covered container in the refrigerator for up to three days. Refrigerate it promptly after serving, then reheat it until hot throughout. Gentle reheating helps keep the fish from drying out.
Caribbean fish Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B3
8.7mg · 54% DV
B6
0.63mg · 37% DV
B5
1.13mg · 23% DV
Minerals
Selenium
51µg · 93% DV
Phosphorus
330mg · 47% DV
Iodine
48µg · 32% DV
Potassium ⭐
540mg · 16% DV
Sodium
315mg · 14% DV
Caribbean fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Caribbean fish
To burn the 218 calories in 1 piece (medium) (150 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 Caribbean fish?
Caribbean fish is a spiced fish dish rooted in the varied cuisines of the Caribbean. There is no single standard recipe: the fish, herbs and seasonings differ from island to island and from cook to cook. It may be grilled, pan-cooked or baked, with the seasoning chosen to complement the fish rather than mask it.
Expect a savoury, aromatic flavour and tender fish. In the Caribbean it is commonly served as a main, often alongside rice, vegetables or a fresh salad; elsewhere, it works well with simply prepared sides and a squeeze of lime. It is notably protein-rich, providing 22.5 g per 100 g. For a lighter meal, grill or bake it and pair it with plenty of vegetables.
How Nutritious Is Caribbean fish?
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 Caribbean fish 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 Caribbean fish Contain Allergens?
Contains these allergens:
Which Diets Is Caribbean fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Caribbean fish Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1.35g
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.