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Cooked Marinated Fish Calories
High protein, omega-3, low carb
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cooked Marinated Fish (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 1.2 g of carbs, 25.2 g of protein, 4.8 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cooked Marinated Fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
1.2g
· 0% DV
Protein
25.2g
· 50% DV
Fat
4.8g
· 6% 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 3% · Protein 68% · Fat 29%
Cooked Marinated Fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.2 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 Cooked Marinated Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 piece (extra small) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (thin) | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (thick) | 160 g | 192 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 piece (extra large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Cooked Marinated Fish
Can you eat cooked marinated fish cold?
Yes, cooked marinated fish can be eaten cold if it was chilled promptly and kept refrigerated. Serve it straight from the fridge or add it to a salad; discard it if it has spent more than two hours at room temperature.
Can you marinate fish after it has been cooked?
Yes, you can marinate fish after cooking. Let the cooked fish cool, then refrigerate it in the marinade so it absorbs the flavor safely. Keep raw-fish marinade separate, or boil it before using it as a sauce.
How long does cooked marinated fish last in the fridge?
Cooked marinated fish generally keeps for 3–4 days in the refrigerator when chilled within two hours and stored in a covered container. Throw it away if it smells off or was left at room temperature for too long.
Does lemon juice cook fish for a cooked marinated fish recipe?
No. Lemon juice changes the texture and appearance of fish by altering its proteins, but it does not cook fish with heat or reliably kill harmful microbes. For cooked marinated fish, use an appropriate cooking method as well.
Which fish works best for cooked marinated fish?
Salmon, mackerel, sea bass, and sea bream all work well for cooked marinated fish. Oily fish stand up to bold flavors, while mild white fish suit lighter marinades. Thin fillets need less marinating time than thicker pieces.
Can you freeze cooked marinated fish?
Yes, cooked marinated fish can be frozen in an airtight container once cooled. Thaw it in the refrigerator rather than on the counter, and eat it soon after thawing. Freezing may soften the fish’s texture.
How do you keep cooked marinated fish from falling apart?
Handle cooked marinated fish gently and avoid leaving delicate fillets in an acidic marinade for too long. Choose a thicker piece when possible, turn it with a wide spatula, and let it rest briefly before serving.
What flavors go well with cooked marinated fish?
Lemon, garlic, herbs, ginger, and mild spices pair well with cooked marinated fish. Match stronger flavors such as chili or soy with oily fish, and use fresh herbs or citrus to complement mild white fish without overwhelming it.
How do you reheat cooked marinated fish without drying it out?
Reheat cooked marinated fish gently, covered, in a low oven or microwave with a spoonful of its sauce. Stop as soon as it is hot throughout; prolonged or high-heat reheating can make fish dry and flaky.
Is cooked marinated fish a healthy meal?
Yes, cooked marinated fish can be a nutritious meal, especially when served with vegetables or whole grains. Fish provides protein, and oily varieties supply omega-3 fats; the overall dish also depends on the marinade and sides.
Cooked Marinated Fish Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
B6
0.48mg · 28% DV
B3
3mg · 19% DV
Vitamin D
3.6µg · 18% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
240mg · 34% DV
Iodine
48µg · 32% DV
Potassium ⭐
360mg · 11% DV
Sodium
96mg · 4% DV
Cooked Marinated Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked Marinated Fish
To burn the 144 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 Cooked Marinated Fish?
Cooked marinated fish is fish that has been cooked and then left to take on the flavours of a marinade, often with citrus or vinegar, oil, herbs and spices. The fish and seasonings vary by region and household, so it is better understood as a preparation than as one fixed recipe.
Serve it chilled or at room temperature, as part of a mezze spread, over salad, or with bread; in many coastal cuisines, the bright, savoury marinade makes it a refreshing starter. It is protein-rich and low in carbohydrates: per 100 g, it provides 21 g of protein and 1 g of carbs. For a lighter plate, use a restrained amount of oil and pair it with vegetables or leafy greens.
How Nutritious Is Cooked Marinated Fish?
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 Cooked Marinated 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 Cooked Marinated Fish Contain Allergens?
Contains these allergens:
Which Diets Is Cooked Marinated Fish 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
Cooked Marinated Fish Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.