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Creamy fish fillet Calories
High in protein, moderate to high fat due to creamy sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Creamy fish fillet (160 g) has 291 calories. That works out to 182 calories per 100 g. It contains 5.4 g of carbs, 26.9 g of protein, 17.9 g of fat and 0.2 g of fiber. Its 3 µg of B12 covers 127% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Creamy fish fillet Nutrition Facts
Selected: 1 piece (medium) · 160 g
291
KCAL / 160G
Carbs
5.4g
· 2% DV
Protein
26.9g
· 54% DV
Fat
17.9g
· 23% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 37% · Fat 56%
Creamy fish fillet nutrition facts table · 1 piece (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 291 kcal | |
| Total fat | 17.9 g | 23% |
| Saturated fat | 6.56 g | 33% |
| Trans fat | 0.16 g | |
| Sodium | 464 mg | 20% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 0.2 g | 1% |
| Protein | 26.9 g | 54% |
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 Creamy fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 160 g | 291 kcal |
| ½ piece (half) | 80 g | 146 kcal |
| 1 piece (thin) | 90 g | 164 kcal |
| 100 g | 100 g | 182 kcal |
| 1 piece (small) | 120 g | 218 kcal |
| 1 serving (medium) | 180 g | 328 kcal |
| 1 cup (chopped) | 200 g | 364 kcal |
| 1 piece (large) | 220 g | 400 kcal |
| 1 serving (large) | 260 g | 473 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Creamy fish fillet
What fish is best for creamy fish fillet?
Firm, mild fish such as cod, haddock, or sea bass works well in creamy fish fillet. Thicker fillets hold together better in the sauce than delicate, thin pieces, which can break apart during cooking.
How do you keep creamy fish fillet from drying out?
Cook creamy fish fillet only until the fish flakes easily and is opaque throughout. If you are making it at home, add the cream sauce toward the end; prolonged cooking can dry out the fish and make the sauce split.
Can you bake creamy fish fillet in the oven?
Yes, creamy fish fillet can be baked in the oven. Arrange the fillets in a baking dish with the sauce and cook until the fish is opaque and flakes easily; avoid leaving it in the oven after it is done.
What should you serve with creamy fish fillet?
Serve creamy fish fillet with rice, mashed potatoes, or crusty bread to make the sauce part of the meal. Steamed vegetables or a crisp salad add freshness and balance the richness of the creamy sauce.
Can you make creamy fish fillet without heavy cream?
Yes, you can make creamy fish fillet with a lighter sauce using milk thickened with a little flour, or a small amount of crème fraîche loosened with milk. Heat the sauce gently so it stays smooth.
Can creamy fish fillet be cooked from frozen?
It can be cooked from frozen only if the specific product instructions allow it. For a homemade dish, thaw the fish in the refrigerator first so it cooks evenly, then prepare it with the creamy sauce.
How long does creamy fish fillet last in the fridge?
Cooked creamy fish fillet keeps for up to 2 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat.
Can you freeze creamy fish fillet?
Yes, but freezing may change the creamy sauce’s texture and make the fish softer after thawing. Freeze it in an airtight container, thaw it in the refrigerator, and reheat gently while stirring the sauce.
What herbs go well with creamy fish fillet?
Dill, parsley, chives, and a little thyme complement creamy fish fillet. Add delicate fresh herbs near the end of cooking, and use lemon to brighten the rich sauce without overpowering the fish.
Is creamy fish fillet a healthy meal?
Creamy fish fillet provides protein from the fish, while the cream-based sauce adds richness and can contribute substantial fat. Pairing a moderate portion with vegetables and avoiding an overly heavy sauce can make it a balanced meal.
Creamy fish fillet Vitamins & Minerals
Vitamins
B12
3.04µg · 127% DV
B3
6.24mg · 39% DV
B6
0.38mg · 22% DV
B2
0.22mg · 17% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
304mg · 43% DV
Iodine
45µg · 30% DV
Sodium
464mg · 20% DV
Potassium ⭐
480mg · 14% DV
Creamy fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Creamy fish fillet
To burn the 291 calories in 1 piece (medium) (160 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 Creamy fish fillet?
Creamy fish fillet is a prepared dish of fish cooked or baked with a cream-based sauce. It has no single defining regional origin; the fish and the sauce’s richness vary from recipe to recipe.
The tender flakes of fish contrast with the smooth, savoury sauce. It works as a straightforward main course, often served with potatoes, rice or vegetables; a crisp salad can balance the richness. With 16.8 g of protein per 100 g, it is protein-rich, while much of its fat comes from the creamy sauce.
For a lighter meal, use a modest amount of sauce and serve the fillet with plenty of vegetables.
How Nutritious Is Creamy fish fillet?
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 Creamy fish 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 Creamy fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Creamy fish fillet 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
✓ Suitable
Low FODMAP
— Not suitable
Creamy fish fillet Fat Profile
SATURATED
6.56g
MONOUNSATURATED
5.76g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.