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Fish au Gratin Calories
Baked fish with creamy sauce, cheese, and breadcrumbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish au Gratin (150 g) has 240 calories. That works out to 160 calories per 100 g. It contains 10.5 g of carbs, 19.5 g of protein, 12 g of fat and 0.8 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Fish au Gratin Nutrition Facts
Selected: 1 piece (medium) · 150 g
240
KCAL / 150G
Carbs
10.5g
· 4% DV
Protein
19.5g
· 39% DV
Fat
12g
· 15% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 34% · Fat 48%
Fish au Gratin nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 4.8 g | 24% |
| Trans fat | 0.05 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 10.5 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 19.5 g | 39% |
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 Fish au Gratin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 240 kcal |
| 1 slice (thin) | 80 g | 128 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (small) | 100 g | 160 kcal |
| 1 slice (thick) | 120 g | 192 kcal |
| 1 serving (medium) | 200 g | 320 kcal |
| 1 piece (large) | 220 g | 352 kcal |
| 1 serving (large) | 300 g | 480 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Fish au Gratin
What is fish au gratin?
Fish au gratin is fish baked with a creamy sauce and topped with cheese and breadcrumbs until the surface is browned. Recipes vary in the fish, sauce, and seasonings, but the crisp, golden topping is characteristic.
How do you make fish au gratin?
Arrange fish fillets in a baking dish, cover them with a creamy sauce, then add cheese and breadcrumbs. Bake until the fish is opaque and flakes easily and the top is golden. Avoid overbaking, which can dry out the fish.
What fish is best for fish au gratin?
Mild, firm white fish such as cod, haddock, or pollock works well in fish au gratin because it holds its shape under the sauce. Salmon is also an option if you prefer a richer flavor.
Can you make fish au gratin with frozen fish?
Yes, fish au gratin can be made with frozen fish, but thaw the fillets in the refrigerator first and pat them dry. Excess water can thin the sauce and leave the breadcrumb topping soggy.
What sauce is used in fish au gratin?
Fish au gratin is commonly made with a creamy white sauce, often béchamel, though some recipes use cream or a cheese sauce. The sauce should coat the fish without being so thin that it pools in the dish.
What should you serve with fish au gratin?
Serve fish au gratin with a crisp green salad, steamed vegetables, or plain potatoes. These simple sides complement the creamy, browned topping without competing with the fish.
Can you prepare fish au gratin ahead of time?
Yes, you can assemble fish au gratin ahead and keep it covered in the refrigerator until you are ready to bake it. Add the breadcrumbs shortly before baking to help them stay crisp.
How is fish au gratin different from fish pie?
Fish au gratin is topped with cheese and breadcrumbs that brown in the oven. Fish pie is usually covered with mashed potato or pastry instead, so it has a more substantial topping and is served as a pie-style dish.
How can you tell when fish au gratin is cooked?
Fish au gratin is ready when the fish is opaque and separates into flakes with a fork, and the topping is browned. Check the fish near the center of the dish, where it may take longest to cook.
How do you store leftover fish au gratin?
Cool leftover fish au gratin promptly, cover it, and refrigerate it; eat it within a few days. Reheat it in the oven until hot throughout to bring back some crispness in the topping.
Fish au Gratin Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
3.15mg · 20% DV
Vitamin D
3.75µg · 19% DV
B5
0.9mg · 18% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
210mg · 30% DV
Sodium
480mg · 21% DV
Iodine
27µg · 18% DV
Potassium ⭐
315mg · 9% DV
Fish au Gratin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish au Gratin
To burn the 240 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 Fish au Gratin?
Fish au Gratin is a baked fish dish topped with a creamy sauce, cheese and breadcrumbs. The gratin technique is associated with French cooking, though the fish and seasonings can vary from kitchen to kitchen.
The fish stays tender beneath a creamy centre and a browned, lightly crisp topping. Serve it hot as a main course, often with vegetables, salad or potatoes; it also works well as a comforting family meal. With 13 g of protein per 100 g, it offers a substantial amount of protein, while the sauce and topping make it richer than plain baked fish. For a lighter plate, use a modest amount of sauce and pair it with plenty of vegetables.
How Nutritious Is Fish au Gratin?
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 Fish au Gratin 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 Fish au Gratin Contain Allergens?
Contains these allergens:
Which Diets Is Fish au Gratin 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
Fish au Gratin Fat Profile
SATURATED
4.8g
MONOUNSATURATED
3.9g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.