1 piece (medium) of Grilled Fish (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 5.3 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Grilled Fish?

Grilled fish is a simple preparation of whole fish or fillets cooked over a grill, with roots in coastal cooking traditions around the world. The skin turns lightly crisp and smoky while the flesh stays moist and tender. It is often served with lemon and herbs, alongside salad, grilled vegetables or bread; in Turkey, whole sea bass and gilthead seabream are popular choices for the mangal.

It is a protein-rich, relatively lean main dish, with 22 g of protein per 100 g. The flavour varies with the fish, so a little lemon and salt may be all it needs. For a lighter plate, pair it with fresh salad or vegetables rather than fried sides; it also works well with rice or potatoes for a more substantial meal.

Grilled Fish Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

· 0% DV

Protein

22g

· 44% DV

Fat

3.5g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 74% · Fat 26%

Grilled Fish Vitamins & Minerals

Vitamins

B12

2.5µg · 104% DV

Vitamin D

6µg · 30% DV

0.3mg · 18% DV

2.1mg · 13% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

210mg · 30% DV

Iodine

40µg · 27% DV

Potassium ⭐

340mg · 10% DV

How Nutritious Is Grilled Fish?

Nutrient density

Very high

85/ 100

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

58/ 100

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.

Grilled Fish Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grilled Fish

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grilled 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 Grilled Fish Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Grilled 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

Grilled Fish Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.1g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Grilled Fish

🐟vs🐟

Grilled Fish vs Salmon Fillet86 kcal fewer per 100 g

→🐟vs🐟

Grilled Fish vs Canned Tuna4 kcal more per 100 g

→🐟vs🐟

Grilled Fish vs Fish10 kcal more per 100 g

→🐟vs🐟

Grilled Fish vs Tuna12 kcal fewer per 100 g

→

Foods Similar to Grilled Fish

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Grilled Fish

How do you grill fish without it sticking?

To keep grilled fish from sticking, start with a clean, hot grate and pat the fish dry before lightly oiling it. Leave it undisturbed until the underside releases easily; forcing it loose too soon can tear the skin and flesh.

What is the best fish for grilling?

Firm-fleshed fish such as sea bass, sea bream, salmon, and swordfish are good choices for grilled fish. They hold together over the heat better than delicate fillets. Choose a whole fish for a moister result or fillets for quicker cooking.

How long should you grill fish?

Grilled fish cooks quickly, but the time depends on its thickness, whether it is whole or filleted, and the heat of the grill. Check the thickest part: the flesh should turn opaque and separate easily into flakes without looking raw.

Can you grill a whole fish?

Yes, whole fish grills well and tends to stay moist. Ask the fishmonger to scale, gut, and clean it, then dry the cavity and season it inside. Make a few shallow cuts through the skin so heat reaches the thickest parts more evenly.

How do you season grilled fish?

A simple seasoning of salt, pepper, olive oil, and herbs works well for grilled fish. Add lemon juice after cooking or use lemon slices in the cavity of a whole fish; too much acidic marinade can soften the surface if left on too long.

Do you grill fish with the skin on or off?

Grill fish with the skin on when possible: it helps protect the flesh from the heat and makes fillets easier to turn. Start skin-side down and wait until the fish releases from the grate before flipping; remove the skin after cooking if you prefer.

Should you wrap grilled fish in foil?

You can wrap grilled fish in foil, especially if it is delicate or you want to cook it with lemon and herbs. The foil helps prevent sticking and keeps juices in, but the fish will steam more than it will develop a charred, crisp surface.

How do you stop grilled fish from falling apart?

Use firm fish, dry it well, and avoid moving it before the first side has set. Turn grilled fish only once with a wide spatula or use a fish basket. Overcooking also makes the flesh fragile, so check it before it dries out.

What should you serve with grilled fish?

Grilled fish pairs well with a fresh salad, grilled vegetables, potatoes, or rice. For a lighter plate, serve it with lemon and leafy greens; a sharp herb sauce can add flavor without overpowering the fish.

Can you eat leftover grilled fish the next day?

Yes, leftover grilled fish can be eaten the next day if it was refrigerated promptly in a covered container. Reheat it until hot throughout, or flake it cold into a salad. Discard it if its smell or appearance has changed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026