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Marinated fish Calories
Rich in omega-3, high protein, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Marinated fish (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 1.2 g of carbs, 24 g of protein, 4.8 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Marinated fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
1.2g
· 0% DV
Protein
24g
· 48% DV
Fat
4.8g
· 6% 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 3% · Protein 67% · Fat 30%
Marinated fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
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 Marinated fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 slice (thin) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 slice (thick) | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 pack (jumbo) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Marinated fish
What is marinated fish made with?
Marinated fish is usually made with fish, an acidic ingredient such as lemon juice or vinegar, oil, salt, and seasonings. Recipes vary: Mediterranean versions often use olive oil, garlic, and herbs, while other marinades may include soy sauce, ginger, or chili.
Can you eat marinated fish raw?
You can eat marinated fish raw only if the fish is suitable for raw consumption and has been handled safely. A marinade does not reliably kill harmful microbes or parasites, so soaking ordinary raw fish in lemon juice or vinegar is not enough to make it safe.
Does lemon juice cook marinated fish?
Lemon juice changes the proteins on the surface of marinated fish, making it look and feel more opaque, but it does not cook fish in the same way heat does. Ceviche is still considered a raw-fish dish, so start with fish intended for raw consumption.
What is the best fish to use for marinated fish?
Firm fish such as sea bass, snapper, and halibut hold their shape well in marinated fish recipes. Fatty fish such as salmon and mackerel also take on citrus and herb flavors nicely, but their richer taste suits a different style of marinade.
How long should you marinate fish?
Marinate fish in the refrigerator and follow the recipe’s timing, since thickness and ingredients affect how quickly it takes on flavor. Acidic marinades can soften the flesh and make it break apart if left too long, especially when the fish is cut into thin pieces.
How do you cook marinated fish without it sticking?
Pat marinated fish dry and cook it on a clean, well-heated, lightly oiled pan or grill. Excess marinade can make the fish steam or stick instead of browning. Turn it gently, and cook it through if the recipe is for cooked fish.
How should you store leftover marinated fish?
Keep marinated fish covered in the refrigerator and use raw fish promptly; marinating does not extend its safe storage time. Refrigerate cooked leftovers soon after serving, and discard fish that has been left at room temperature for an extended period.
Can you freeze marinated fish?
Yes, you can freeze marinated fish in a tightly sealed, freezer-safe container, though thawing may soften its texture. Thaw it in the refrigerator rather than on the counter, and cook it promptly if it was frozen raw.
Why does marinated fish fall apart?
Marinated fish often falls apart because it has spent too long in an acidic marinade, which changes the texture of its proteins. Delicate fish and thin pieces are especially vulnerable; shorten the marinating time and handle the fish gently.
Should you rinse marinade off fish before cooking?
Usually, you should not rinse marinated fish; instead, let excess marinade drain and pat the surface dry. Rinsing can spread raw-fish juices around the sink, while a dry surface browns more effectively in a pan or on a grill.
Marinated fish Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
Vitamin D
4.8µg · 24% DV
B6
0.36mg · 21% DV
B3
3mg · 19% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
216mg · 31% DV
Iodine
36µg · 24% DV
Sodium
300mg · 13% DV
Potassium ⭐
384mg · 11% DV
Marinated fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Marinated fish
To burn the 144 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 Marinated fish?
Marinated fish is fish seasoned and left to absorb a mixture that may include oil, citrus juice or vinegar, herbs and spices. The type of fish and whether it is served raw, cured or cooked vary widely by recipe and region, so the name describes a preparation rather than one fixed dish.
It may be served chilled as a starter, alongside salad or vegetables, or as part of a main meal. The flavor is often tangy and aromatic, while the texture depends on the fish and how it is prepared. It provides plenty of protein and very little carbohydrate. For a lighter plate, use only a little oil and pair it with fresh vegetables; marinating in acid alone does not necessarily make fish safe to eat.
How Nutritious Is Marinated fish?
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 Marinated 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 Marinated fish Contain Allergens?
Contains these allergens:
Which Diets Is Marinated 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
Marinated fish Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.