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Crispy Baked Breaded Hake (Dardanel) Calories
Crispy oven-baked, breaded hake fillet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Crispy Baked Breaded Hake (Dardanel) (80 g) has 144 calories. That works out to 180 calories per 100 g. It contains 12 g of carbs, 10.4 g of protein, 5.6 g of fat and 1 g of fiber. Its 0.9 µg of B12 covers 37% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Crispy Baked Breaded Hake (Dardanel) Nutrition Facts
Selected: 1 piece (medium) · 80 g
144
KCAL / 80G
Carbs
12g
· 4% DV
Protein
10.4g
· 21% DV
Fat
5.6g
· 7% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 30% · Fat 36%
Crispy Baked Breaded Hake (Dardanel) nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.28 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 280 mg | 12% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 1 g | 4% |
| Protein | 10.4 g | 21% |
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 Crispy Baked Breaded Hake (Dardanel)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 144 kcal |
| 1 piece (extra small) | 40 g | 72 kcal |
| 1 piece (small) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (large) | 120 g | 216 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 2 piece (double) | 160 g | 288 kcal |
| 1 serving (large) | 250 g | 450 kcal |
| 1 pack (whole) | 320 g | 576 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Crispy Baked Breaded Hake (Dardanel)
How do you cook Dardanel Crispy Baked Breaded Hake?
Cook Dardanel Crispy Baked Breaded Hake according to the temperature and timing on its package. Arrange the pieces in a single layer with space between them so the coating browns evenly.
Can you cook Dardanel Crispy Baked Breaded Hake in an air fryer?
Yes, you can cook Dardanel Crispy Baked Breaded Hake in an air fryer. Place the pieces in one layer and follow the appliance guidance; use the package’s air-fryer instructions if it provides them.
Do you need to thaw Dardanel Crispy Baked Breaded Hake before cooking?
Follow the package directions for Dardanel Crispy Baked Breaded Hake if you bought it frozen. If they say to cook it from frozen, do not thaw it first; thawing can make the breading soft and prone to separating.
Is Dardanel Crispy Baked Breaded Hake already cooked?
Do not assume Dardanel Crispy Baked Breaded Hake is fully cooked. Prepare it according to the package directions until it is thoroughly heated; eat it without further cooking only if the label explicitly says it is ready to eat.
Can you pan-fry Dardanel Crispy Baked Breaded Hake?
Yes, Dardanel Crispy Baked Breaded Hake can be pan-cooked, though the package’s preparation instructions should take priority. Use moderate heat and turn the pieces carefully so the coating browns without burning before the fish heats through.
What goes well with Dardanel Crispy Baked Breaded Hake?
Serve Dardanel Crispy Baked Breaded Hake with a lemony salad, roasted potatoes, or steamed vegetables. Tartar sauce or a simple yogurt dip also works well with its crisp breaded coating.
Does Dardanel Crispy Baked Breaded Hake contain bones?
Dardanel Crispy Baked Breaded Hake is made from hake fillet, but a fillet cannot be guaranteed completely free of bones. Check each piece before serving, especially to young children.
How do you stop Dardanel Crispy Baked Breaded Hake from getting soggy?
Keep Dardanel Crispy Baked Breaded Hake in a single layer while it cooks, and serve it soon after cooking. Avoid covering it tightly while hot, since trapped steam softens the breading.
How long does cooked Dardanel Crispy Baked Breaded Hake keep in the fridge?
Refrigerate cooked Dardanel Crispy Baked Breaded Hake in a covered container within two hours, and eat it within three to four days. Reheat it until the center is thoroughly hot.
Is Dardanel Crispy Baked Breaded Hake healthier baked than deep-fried?
Baking Dardanel Crispy Baked Breaded Hake avoids the extra oil absorbed during deep-frying. It is still breaded rather than plain hake, so the coating and any added dipping sauce matter when comparing the two.
Crispy Baked Breaded Hake (Dardanel) Vitamins & Minerals
Vitamins
B12
0.88µg · 37% DV
B3
1.68mg · 11% DV
B5
0.4mg · 8% DV
Biotin
2µg · 7% DV
Minerals
Selenium
14µg · 25% DV
Iodine
28µg · 19% DV
Phosphorus
112mg · 16% DV
Sodium
280mg · 12% DV
Potassium ⭐
168mg · 5% DV
Crispy Baked Breaded Hake (Dardanel) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crispy Baked Breaded Hake (Dardanel)
To burn the 144 calories in 1 piece (medium) (80 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 Crispy Baked Breaded Hake (Dardanel)?
This Dardanel product is made with mezgit, a mild white fish often known as whiting, rather than hake. The fillet is coated in breadcrumbs and baked, giving it a tender centre and a crisp, savoury outside without the need to fry it at home.
Serve it as an easy main with salad, vegetables or potatoes; it also works in a fish sandwich. Its breading makes it more filling than plain fish, while the fish contributes protein: there are 13 g per 100 g. For a lighter plate, pair a piece with fresh salad or steamed vegetables instead of fried sides.
How Nutritious Is Crispy Baked Breaded Hake (Dardanel)?
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 Crispy Baked Breaded Hake (Dardanel) 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 Crispy Baked Breaded Hake (Dardanel) Contain Allergens?
Contains these allergens:
Which Diets Is Crispy Baked Breaded Hake (Dardanel) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Crispy Baked Breaded Hake (Dardanel) Fat Profile
SATURATED
1.28g
MONOUNSATURATED
1.84g
POLYUNSATURATED
0.88g
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.