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Baked Bluefish Calories
Omega-3 source, high protein, oven-baked
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Bluefish (150 g) has 270 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 32.3 g of protein, 15.3 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Bluefish Nutrition Facts
Selected: 1 piece (medium) · 150 g
270
KCAL / 150G
Carbs
0g
· 0% DV
Protein
32.3g
· 65% DV
Fat
15.3g
· 20% 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 48% · Fat 52%
Baked Bluefish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 3.75 g | 19% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 32.3 g | 65% |
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 Baked Bluefish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 270 kcal |
| 1 piece (extra small) | 75 g | 135 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (small) | 100 g | 180 kcal |
| 1 piece (thin) | 120 g | 216 kcal |
| 1 piece (thick) | 180 g | 324 kcal |
| 1 serving (medium) | 200 g | 360 kcal |
| 1 piece (large) | 220 g | 396 kcal |
| 1 serving (large) | 300 g | 540 kcal |
| 2 piece (double) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Baked Bluefish
How do you bake bluefish?
Bake bluefish simply with olive oil, lemon, salt, and pepper. Place the cleaned fish in a baking dish, add sliced onion or herbs if you like, and cook until the flesh is opaque and separates easily with a fork.
How long does baked bluefish take to cook?
A medium whole bluefish usually takes about 20–25 minutes in a preheated 400°F (200°C) oven. The exact time depends on its size; it is done when the flesh is opaque and flakes easily.
What does baked bluefish taste like?
Baked bluefish has a rich, distinctly savory flavor and moist flesh, stronger than many mild white fish. Lemon, herbs, or a tangy sauce balance its richness without overpowering the fish.
Does baked bluefish have a lot of bones?
Yes, bluefish has a central backbone and smaller bones that need care when eating. Lift the flesh away from the backbone and check each portion; remove bones before serving it to children.
What should you serve with baked bluefish?
Baked bluefish pairs well with roasted vegetables, potatoes, or a crisp salad. Lemon-forward sauces and simple herbs complement its rich flavor, while lighter sides keep the meal from feeling too heavy.
Can you eat the skin on baked bluefish?
Yes, bluefish skin is edible when properly cleaned and cooked. It can turn pleasantly crisp in the oven; remove any scales before cooking, and leave the skin on if you want the flesh to stay moist.
How should you store leftover baked bluefish?
Store leftover baked bluefish in a covered container in the refrigerator within two hours of cooking. Eat it within three to four days and reheat it until steaming hot, taking care not to dry it out.
Can you freeze baked bluefish?
Yes, baked bluefish can be frozen, though its texture may be softer after thawing. Cool it promptly, seal it airtight, and thaw it in the refrigerator before reheating.
When is bluefish in season?
Bluefish is generally most available in warmer months in many parts of the Atlantic, but the season varies by region. Check local catch information, since availability and fishing rules differ between fisheries.
Is bluefish high in mercury?
Bluefish is considered a fish with moderate mercury levels, rather than one of the lowest-mercury choices. People who are pregnant or choosing fish for young children should follow current local seafood guidance on serving frequency.
Baked Bluefish Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
Vitamin D
8.25µg · 41% DV
B6
0.6mg · 35% DV
B3
5.25mg · 33% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
45µg · 30% DV
Potassium ⭐
510mg · 15% DV
Sodium
105mg · 5% DV
Baked Bluefish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Bluefish
To burn the 270 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 Baked Bluefish?
Baked Bluefish is an oven-cooked dish made with çinekop, the small, young bluefish prized in Turkey, especially around the Sea of Marmara and Istanbul. It is often baked on a tray with onion, tomato and lemon. The flesh turns tender and moist, with a more pronounced, savoury flavour than many mild white fish.
In Turkey it is commonly served as a seasonal main meal with salad, rocket or roasted vegetables, and a squeeze of lemon. For English-speaking diners, it works just as well with simple greens or potatoes. It provides substantial protein and omega-3 fats, with no carbohydrates; baking it with plenty of vegetables and modest added oil makes for a balanced plate.
How Nutritious Is Baked Bluefish?
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
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 Baked Bluefish 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 Baked Bluefish Contain Allergens?
Contains these allergens:
Which Diets Is Baked Bluefish 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
Baked Bluefish Fat Profile
SATURATED
3.75g
MONOUNSATURATED
6.15g
POLYUNSATURATED
3.3g
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.