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Oven-baked white fish Calories
Lean protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-baked white fish (150 g) has 158 calories. That works out to 105 calories per 100 g. It contains 0 g of carbs, 34.5 g of protein, 1.4 g of fat and 0 g of fiber. Its 165 µg of Iodine covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven-baked white fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
158
KCAL / 150G
Carbs
0g
· 0% DV
Protein
34.5g
· 69% DV
Fat
1.4g
· 2% 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 0% · Protein 92% · Fat 8%
Oven-baked white fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 34.5 g | 69% |
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 Oven-baked white fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 158 kcal |
| 1 ounce (medium) | 28.4 g | 30 kcal |
| 1 piece (small) | 70 g | 74 kcal |
| 100 g | 100 g | 105 kcal |
| 1 piece (medium) | 100 g | 105 kcal |
| 1 serving (medium) | 120 g | 126 kcal |
| 1 cup (shredded) | 140 g | 147 kcal |
| 1 piece (large) | 150 g | 158 kcal |
| 1 serving (large) | 180 g | 189 kcal |
| 1 piece (extra large) | 220 g | 231 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Oven-baked white fish
What is the best white fish to use for oven-baked white fish?
Cod, haddock, pollock, halibut, and sea bass all work well for oven-baked white fish. Choose fillets of similar thickness if cooking several pieces together, so they finish at roughly the same time.
Can you bake frozen white fish without thawing it first?
Yes, you can bake frozen white fish without thawing it, but it will take longer than fresh or thawed fish. Remove any ice glaze, follow the package directions, and check that the thickest part is cooked through.
How can you tell when oven-baked white fish is done?
Oven-baked white fish is done when the flesh turns opaque and separates into flakes when gently pressed with a fork. Check the thickest part, since the edges of a fillet cook sooner.
Should you bake white fish with the skin on?
Yes, you can bake white fish with the skin on; it helps protect the flesh from drying and can become crisp if cooked uncovered. Serve it skin-side down and remove the skin afterward if you prefer.
Is it better to bake white fish in foil or uncovered?
Neither method is always better: baking white fish uncovered encourages a lightly browned surface, while a foil packet traps steam and keeps the flesh moist. Use foil when adding vegetables or liquid to the packet.
Should you put lemon on white fish before or after baking it?
Either works, but adding lemon juice after baking keeps its flavor bright and prevents the fish from sitting in acidic juice for too long. Add lemon slices before baking for a gentler aroma.
What seasoning goes well with oven-baked white fish?
Dill, parsley, garlic, black pepper, paprika, and a little olive oil pair well with oven-baked white fish. Keep the seasoning light enough to let the fish's mild flavor come through.
How long does leftover oven-baked white fish last in the fridge?
Leftover oven-baked white fish keeps for three to four days in a refrigerator at 40°F (4°C) or colder. Refrigerate it promptly in a covered container rather than leaving it out to cool for hours.
What is the best way to reheat oven-baked white fish?
Reheat oven-baked white fish gently in a covered oven-safe dish until warmed through; covering it helps limit moisture loss. A microwave also works in short bursts, but can make delicate fillets rubbery if overheated.
What should you serve with oven-baked white fish?
Serve oven-baked white fish with roasted vegetables, rice, potatoes, or a crisp salad. A simple sauce with herbs, yogurt, or lemon adds flavor without overpowering the mild fish.
Oven-baked white fish Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
B3
3.9mg · 24% DV
B6
0.38mg · 22% DV
B5
0.52mg · 10% DV
Minerals
Iodine
165µg · 110% DV
Selenium
50µg · 91% DV
Phosphorus
360mg · 51% DV
Potassium ⭐
570mg · 17% DV
Sodium
105mg · 5% DV
Oven-baked white fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked white fish
To burn the 158 calories in 1 piece (medium) (150 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 Oven-baked white fish?
Oven-baked white fish is a simple dish made by cooking mild, pale-fleshed fish in the oven. The fish may be baked with olive oil, lemon, onion and herbs; the exact species and seasoning vary, and the name does not point to one particular kind of fish.
Its tender flakes and delicate flavour pair well with a squeeze of lemon, roasted vegetables or a fresh salad. In many places it is served as an easy weeknight main, while Mediterranean-style meals often bring it to the table with potatoes, greens or crusty bread. It is naturally low in fat and provides lean protein. For a lighter plate, use just enough oil to coat the fish and serve it with plenty of vegetables.
How Nutritious Is Oven-baked white 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
High
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 Oven-baked white 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 Oven-baked white fish Contain Allergens?
Contains these allergens:
Which Diets Is Oven-baked white 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
Oven-baked white fish Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.38g
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.