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Baked bluefish Calories
High protein, source of omega-3, baked
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked bluefish (140 g) has 223 calories. That works out to 159 calories per 100 g. It contains 0 g of carbs, 32.8 g of protein, 9.2 g of fat and 0 g of fiber. Its 12.5 µg of B12 covers 519% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked bluefish Nutrition Facts
Selected: 1 piece (medium) · 140 g
223
KCAL / 140G
Carbs
0g
· 0% DV
Protein
32.8g
· 66% DV
Fat
9.2g
· 12% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 61% · Fat 39%
Baked bluefish nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 2.24 g | 11% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 32.8 g | 66% |
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 Baked bluefish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 223 kcal |
| 1 piece (thin) | 70 g | 111 kcal |
| 1 piece (small) | 90 g | 143 kcal |
| 100 g | 100 g | 159 kcal |
| 1 serving (half) | 120 g | 191 kcal |
| 1 cup (shredded) | 150 g | 239 kcal |
| 1 piece (thick) | 170 g | 270 kcal |
| 1 serving (whole) | 180 g | 286 kcal |
| 1 piece (large) | 200 g | 318 kcal |
Calculated from 159 calories per 100 g.
Frequently Asked Questions About Baked bluefish
How do you bake bluefish without making it too fishy?
Bake bluefish with lemon, olive oil, and simple seasonings to complement its naturally rich flavor. Pat the fish dry first, and avoid overcooking it; a fresh fish cooked until just opaque is less likely to develop an overly strong taste.
Should you leave the skin on baked bluefish?
Yes, you can leave the skin on bluefish while baking. It helps protect the flesh from drying and can be removed easily after cooking if you do not want to eat it; score the skin lightly if baking whole fish.
Can you bake bluefish fillets instead of a whole fish?
Yes, bluefish fillets bake well and are easier to serve than a whole fish. Arrange them in a lightly oiled dish with the skin side down, then check them early because fillets usually cook faster than whole bluefish.
What is the best way to season baked bluefish?
Lemon, olive oil, salt, and black pepper are a reliable seasoning combination for baked bluefish. Garlic, fresh herbs, or sliced onion also work, but keep the flavors restrained so they do not overwhelm the fish’s bold taste.
How can you tell when baked bluefish is done?
Baked bluefish is done when the flesh turns opaque and separates easily with a fork. For a temperature check, the thickest part should reach 145°F (63°C); start checking early to avoid drying out the fish.
What should you serve with baked bluefish?
Serve baked bluefish with a crisp salad, roasted vegetables, or potatoes. Bright, acidic sides such as lemon-dressed greens balance its rich flavor, while rice or crusty bread makes the meal more filling.
Can you bake bluefish on the grill or in foil?
Yes, bluefish can be baked in a foil packet, which helps retain moisture and keeps lemon, herbs, and juices around the fish. Seal the packet loosely and open it carefully after cooking to avoid escaping steam.
Does baked bluefish have a lot of bones?
Baked bluefish has a central backbone and smaller bones, especially when served whole. Lift the flesh away from the backbone before eating and check each portion carefully; fillets are more convenient but may still contain pin bones.
Can you eat leftover baked bluefish cold?
Yes, leftover baked bluefish can be eaten cold if it was refrigerated promptly and kept chilled. Flake it into a salad or sandwich, and discard it if it sat at room temperature for more than two hours.
Can you freeze baked bluefish leftovers?
Yes, you can freeze baked bluefish leftovers in an airtight, freezer-safe container. The texture may be softer after thawing, so use the fish in chowder, fish cakes, or a casserole rather than expecting it to taste freshly baked.
Baked bluefish Vitamins & Minerals
Vitamins
B12
12.46µg · 519% DV
Vitamin D
18.9µg · 95% DV
B6
0.73mg · 43% DV
B3
6.44mg · 40% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
308mg · 44% DV
Iodine
49µg · 33% DV
Potassium ⭐
518mg · 15% DV
Sodium
126mg · 5% DV
Baked bluefish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked bluefish
To burn the 223 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 Baked bluefish?
Baked bluefish is a simple oven-cooked dish made with çinekop, the small, young form of bluefish known in Turkey as lüfer. The fish is usually cleaned, then baked with a little oil; onion and lemon are common additions. Its flesh turns tender and moist, with lightly browned skin.
In Turkey, it is often served as a main meal with salad or rocket, lemon and bread, and may also be part of a shared fish table. It provides plenty of protein and is a source of omega-3 fats. For a lighter plate, use oil sparingly and pair it with a generous salad.
How Nutritious Is Baked bluefish?
Nutrient density
Very 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 Baked bluefish 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 Baked bluefish Contain Allergens?
Contains these allergens:
Which Diets Is Baked bluefish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked bluefish Fat Profile
SATURATED
2.24g
MONOUNSATURATED
3.22g
POLYUNSATURATED
2.66g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.