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Crispy coated fillet, baked Calories
Baked crispy-coated chicken or fish fillet, lower fat, balanced protein and carbs
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Crispy coated fillet, baked (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 18 g of carbs, 20.4 g of protein, 7.2 g of fat and 1.4 g of fiber. Its 4.9 mg of B3 covers 31% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Crispy coated fillet, baked Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
18g
· 7% DV
Protein
20.4g
· 41% DV
Fat
7.2g
· 9% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 37% · Fat 30%
Crispy coated fillet, baked nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 1.4 g | 5% |
| Protein | 20.4 g | 41% |
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 coated fillet, baked?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 piece (extra small) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 2 piece (double) | 240 g | 444 kcal |
| 1 piece (jumbo) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Crispy coated fillet, baked
What is a baked crispy-coated fillet?
A baked crispy-coated fillet is a piece of chicken or fish covered in a crisp coating, such as breadcrumbs, and cooked in the oven. The protein and coating ingredients vary by recipe or product, so the name alone does not identify which one it contains.
How do you cook a baked crispy-coated fillet from frozen?
Cook a frozen crispy-coated fillet, baked, according to the package directions; many products can go straight into the oven, but not all. Follow the stated temperature and timing, and make sure the centre is fully hot before serving.
Can you cook a baked crispy-coated fillet in an air fryer?
Yes, most baked crispy-coated fillets can also be cooked in an air fryer. Arrange the pieces in a single layer and follow any air-fryer instructions on the package; check them as they cook because air fryers vary.
Is a baked crispy-coated fillet chicken or fish?
A baked crispy-coated fillet can be made with either chicken or fish. The coating does not reveal which is inside, so check the product’s ingredient list or use the recipe details when ordering or cooking one.
Is a baked crispy-coated fillet healthier than a fried one?
A baked crispy-coated fillet usually needs less added oil than a deep-fried version. That can make it a lighter preparation, but the coating and any oil used still matter; baking does not automatically make every product low in fat or salt.
How do you make a crispy-coated fillet in the oven at home?
To make a baked crispy-coated fillet at home, coat chicken or fish in flour, beaten egg, then breadcrumbs. Place it on a lined baking tray and bake until the coating is golden and the centre is thoroughly cooked.
What should you serve with a baked crispy-coated fillet?
Serve a baked crispy-coated fillet with a green salad, roasted vegetables, or potatoes. A lemon wedge works especially well with fish, while a simple slaw or a grain side makes either chicken or fish fillets a more filling meal.
Is a baked crispy-coated fillet already cooked inside?
Not necessarily; baked crispy-coated fillets may be sold raw or partly cooked. A browned coating does not prove the centre is ready, so follow the cooking directions on the package and check that the middle is fully hot.
How long does a cooked baked crispy-coated fillet keep in the fridge?
A cooked crispy-coated fillet, baked, can generally be refrigerated in a covered container for 3–4 days. Refrigerate it within two hours of cooking, and keep chicken and fish versions chilled until you are ready to reheat them.
Can you reheat a baked crispy-coated fillet?
Yes, reheat a baked crispy-coated fillet in an oven or air fryer until the centre is fully hot. These methods help the coating crisp up again; a microwave is quicker but usually leaves the coating softer.
Crispy coated fillet, baked Vitamins & Minerals
Vitamins
B3
4.92mg · 31% DV
B6
0.43mg · 25% DV
B5
0.96mg · 19% DV
Biotin
3.84µg · 13% DV
Minerals
Phosphorus
204mg · 29% DV
Selenium
16µg · 29% DV
Sodium
444mg · 19% DV
Potassium ⭐
312mg · 9% DV
Crispy coated fillet, baked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crispy coated fillet, baked
To burn the 222 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 coated fillet, baked?
Crispy coated fillet, baked is usually a chicken or fish fillet covered in a crumb coating and cooked in the oven. It brings a crisp exterior without deep-frying, and may be made at home or bought ready to cook. The exact taste and nutrition depend on the filling and coating.
Serve it hot as an easy lunch or dinner, often with potatoes, vegetables or a salad. In the UK, it can also stand in for a fried fish or chicken option when you want an oven-cooked meal; elsewhere, pair it with whatever sides are customary locally. It provides protein alongside carbohydrates from the coating: a 100 g portion has 17 g of protein. Add salad or steamed vegetables for a lighter plate.
How Nutritious Is Crispy coated fillet, baked?
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 coated fillet, baked 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 coated fillet, baked Contain Allergens?
Contains these allergens:
Which Diets Is Crispy coated fillet, baked Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Crispy coated fillet, baked Fat Profile
SATURATED
1.56g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 9.4:1
Above the ideal 4:1 (9.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.