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Crispy baked hake Calories
High protein, low fat, crispy coating, oven baked
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Crispy baked hake (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 9.6 g of carbs, 22.2 g of protein, 4.2 g of fat and 1 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Crispy baked hake Nutrition Facts
Selected: 1 piece (medium) · 120 g
168
KCAL / 120G
Carbs
9.6g
· 3% DV
Protein
22.2g
· 44% DV
Fat
4.2g
· 5% 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 23% · Protein 54% · Fat 23%
Crispy baked hake nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0.01 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 1 g | 4% |
| Protein | 22.2 g | 44% |
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 Crispy baked hake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 168 kcal |
| 1 piece (extra small) | 60 g | 84 kcal |
| 1 piece (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 1 piece (large) | 180 g | 252 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 2 piece (double) | 240 g | 336 kcal |
| 1 piece (jumbo) | 250 g | 350 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Crispy baked hake
How do you make crispy baked hake?
To make crispy baked hake, pat the fillets dry, dip them in beaten egg, then coat them with breadcrumbs. Arrange them in a single layer on a lined tray and bake until the coating is golden and the fish flakes easily.
How do you keep crispy baked hake from getting soggy?
Keep crispy baked hake from getting soggy by drying the fillets well and leaving space between them on the baking tray. Crowding traps steam, while excess moisture on the fish can stop the coating from crisping properly.
Do you need to flip crispy baked hake while it cooks?
You do not usually need to flip crispy baked hake if it is spaced out on a hot baking tray. Turning it can help both sides brown, but use a thin spatula and wait until the coating has set so it does not break.
Can you make crispy baked hake with frozen fillets?
Yes, you can make crispy baked hake with frozen fillets, but thawing them in the refrigerator first gives a more even coating. Pat the thawed fish thoroughly dry, since water released during cooking can make the breadcrumbs soft.
Why does the coating fall off crispy baked hake?
The coating often falls off crispy baked hake when the fish is wet or the egg and breadcrumbs have not adhered well. Pat the fillets dry, coat them in sequence, and press the breadcrumbs gently onto the surface before baking.
Can you use panko for crispy baked hake?
Yes, panko works well for crispy baked hake and gives the outside a light, coarse crunch. Press it onto the egg-coated fish and arrange the pieces with space between them so the hot air can crisp the coating.
What can you serve with crispy baked hake?
Crispy baked hake pairs well with roasted potatoes, coleslaw, or a green salad with lemon. For a lighter meal, serve it with steamed vegetables and a yogurt-based dip rather than another fried side.
Can crispy baked hake be made ahead?
Crispy baked hake is best coated and baked just before serving. You can prepare the coating ingredients in advance, but leaving the fish breaded for too long can make the crumbs absorb moisture and turn soft.
How long does leftover crispy baked hake keep?
Store leftover crispy baked hake in a covered container in the refrigerator and eat it within a few days. Cool it promptly rather than leaving it out, and discard it if its smell or appearance has changed.
What is the best way to reheat crispy baked hake?
Reheat crispy baked hake in an oven or air fryer to bring back some crunch; a microwave tends to soften the coating. Heat it just until hot throughout, since extended reheating can dry out the fish.
Crispy baked hake Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.52mg · 16% DV
Vitamin D
3µg · 15% DV
B5
0.72mg · 14% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
216mg · 31% DV
Iodine
42µg · 28% DV
Sodium
264mg · 11% DV
Potassium ⭐
384mg · 11% DV
Crispy baked hake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crispy baked hake
To burn the 168 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 Crispy baked hake?
Çıtır fırında mezgit is a Turkish-style dish of mild, tender whiting baked with a crisp coating. The name on this page translates as “crispy baked hake”, but mezgit refers to whiting, not hake. Baking gives the coating a crunch while keeping the fish soft inside, without relying on deep-frying.
Serve it hot with lemon and a fresh salad, or alongside potatoes or vegetables for an easy lunch or supper. Its mild flavour suits people who prefer a less strongly flavoured fish, and the dish is relatively high in protein and low in fat: a 100 g portion provides 18.5 g of protein. For a lighter meal, pair it with salad or roasted vegetables rather than fried sides.
How Nutritious Is Crispy baked hake?
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 Crispy baked hake 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 hake Contain Allergens?
Contains these allergens:
Which Diets Is Crispy baked hake 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 hake Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.72g
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.