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Fish grilled in oil Calories
High in protein and omega-3, contains healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish grilled in oil (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 25.2 g of protein, 12 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fish grilled in oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
0g
· 0% DV
Protein
25.2g
· 50% DV
Fat
12g
· 15% 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%
Fish grilled in oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.2 g | 50% |
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 grilled in oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 piece (extra large) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Fish grilled in oil
How do you keep fish grilled in oil from sticking to the grill?
Preheat and clean the grill, then lightly oil the fish before cooking. Let the fish develop a browned surface before trying to turn it; if it resists, give it more time. Turning it repeatedly can break delicate flesh apart.
Which fish are best for fish grilled in oil?
Firm fish such as salmon, sea bass, sea bream, and swordfish work well for fish grilled in oil. Their flesh holds together more easily on the grill. Delicate fillets can still be cooked this way, but handle them gently and use a grill basket if needed.
Should you oil the fish or the grill for fish grilled in oil?
Lightly oil the fish for fish grilled in oil, rather than pouring oil onto the grill. This helps coat the surface evenly and reduces flare-ups from dripping oil. Make sure the grill is hot and clean before adding the fish.
Can you grill fish with the skin on for fish grilled in oil?
Yes, leaving the skin on can help fish grilled in oil hold its shape and stay moist. Start cooking skin-side down and wait until the skin releases easily before turning. The skin can be eaten if it is crisp and properly cooked.
How can you tell when fish grilled in oil is done?
Fish grilled in oil is done when its flesh is opaque and separates easily with a fork at the thickest part. If the center still looks translucent, continue cooking briefly. Avoid leaving it on the grill too long, as fish dries out quickly.
Should you add lemon before or after making fish grilled in oil?
Add lemon after cooking fish grilled in oil for a fresher flavor and firmer texture. A short marinade with herbs and oil is fine, but prolonged soaking in lemon juice can change the fish’s texture before it reaches the grill.
What sides go well with fish grilled in oil?
Salad, grilled vegetables, and potatoes pair well with fish grilled in oil. A crisp green salad or slaw balances the oily richness, while lemon wedges and fresh herbs brighten the fish without needing a heavy sauce.
Can you make fish grilled in oil with frozen fish?
Yes, you can make fish grilled in oil with frozen fish, but thaw it fully in the refrigerator first and pat it dry. Excess surface moisture makes the fish steam rather than brown and can cause it to stick to the grill.
How should you store leftover fish grilled in oil?
Store leftover fish grilled in oil in a covered container in the refrigerator once it has cooled. Eat it soon, and discard it if it has been left out for an extended period or develops an unusual smell or appearance.
Is fish grilled in oil a healthy way to eat fish?
Yes, fish grilled in oil can be a nutritious meal: fish provides protein, and oily varieties supply omega-3 fats. Use a modest amount of oil and avoid charring the fish; serving it with vegetables makes for a balanced plate.
Fish grilled in oil Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
Vitamin D
8.4µg · 42% DV
B6
0.48mg · 28% DV
B3
3mg · 19% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
84mg · 4% DV
Fish grilled in oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish grilled in oil
To burn the 216 calories in 1 piece (medium) (120 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 grilled in oil?
Fish grilled in oil is fish cooked on a grill with oil brushed over it or used to coat the cooking surface. It is a cooking style rather than a dish with one fixed place of origin, and is common in Mediterranean kitchens as well as in many other cuisines. The outside can take on a lightly browned finish while the flesh stays tender; the oil helps keep it from sticking and adds richness.
It is often served with lemon and vegetables, though sides vary by region: salad, bread, potatoes or grains all work well. Fish grilled in oil is high in protein and contains omega-3 fats, with no carbohydrates. For a lighter plate, use just enough oil to coat the fish and pair it with plenty of vegetables.
How Nutritious Is Fish grilled in oil?
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 Fish grilled in oil 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 grilled in oil Contain Allergens?
Contains these allergens:
Which Diets Is Fish grilled in oil 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 grilled in oil Fat Profile
SATURATED
2.52g
MONOUNSATURATED
5.04g
POLYUNSATURATED
2.64g
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.