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Fish Fillet Calories
High protein, low fat, source of omega-3
CALORIES
GI
POTASSIUM
FIBER
Fish Fillet Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
0g
· 0%
Protein
22g
· 80%
Fat
2.5g
· 20%
Fiber
0g
Fish Fillet Vitamins & Minerals
Vitamins
B12
2µg · 83% DV
B6
0.35mg · 21% DV
B3
2.5mg · 16% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
35µg · 23% DV
Zinc
1mg · 9% DV
Fish Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fish Fillet 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 Fish Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Fish Fillet 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
Fish Fillet Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fish Fillet
Fish Fillet — Frequently Asked Questions
Why does fish fillet dry out so easily when cooked?
Fillets are delicate and often relatively lean, so they lose moisture quickly with high heat or overcooking. Use moderate to high heat for a short time and avoid cooking past doneness.
How can I check a fish fillet for pin bones?
Run clean fingertips gently along the center line of the raw fillet to feel for small bones. Remove any you find with clean tweezers, pulling in the direction the bone points.
How long does fresh fish fillet keep in the refrigerator?
Fresh fillet is best cooked on the day of purchase or within 1–2 days. Keep it well covered in the coldest part of the refrigerator and separate from ready-to-eat foods.
Can fish fillet be frozen?
Yes, freeze it while it is very fresh in airtight, moisture-proof packaging. Thaw it in the refrigerator, and avoid refreezing raw fish once it has thawed.
What is the safest way to thaw fish fillet?
Thaw it overnight in the refrigerator, ideally in a covered container to catch any drips. Do not leave fish at room temperature; for faster thawing, use cold running water in leak-proof packaging.
Does lemon juice actually cook fish fillet?
Lemon acid changes proteins on the surface, making fish look opaque and feel firmer, but it does not reliably kill harmful bacteria or parasites. Citrus-marinated fish still requires careful sourcing and food safety handling.
What goes well with fish fillet?
Roasted or steamed vegetables, salads, legumes, grains, potatoes, and yogurt-based sauces all pair well with fish. Lemon, dill, parsley, garlic, and olive oil can add flavor without overpowering it.
Is fish fillet a good choice after exercise?
Fish fillet can fit well into a post-workout meal because it provides protein. Pairing it with a carbohydrate food such as potatoes, rice, bread, or beans can be useful after demanding training.
Do all fish fillets have the same mercury risk?
No. Mercury levels vary by species, size, and lifespan, with large predatory fish generally tending to accumulate more. Pregnant or breastfeeding people and young children should follow local guidance on species choice and frequency.
When is the smell of fish fillet a sign that it has spoiled?
Fresh fish may smell mildly of the sea, but a strong sour, ammonia-like, or overly fishy odor is a warning sign. Sliminess, discoloration, or a soft, breaking-down texture are also reasons to discard it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.