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Grilled fish steak Calories
High protein, low carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled fish steak (150 g) has 258 calories. That works out to 172 calories per 100 g. It contains 0 g of carbs, 37.5 g of protein, 11.1 g of fat and 0 g of fiber. Its 3.9 µg of B12 covers 163% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled fish steak Nutrition Facts
Selected: 1 piece (medium) · 150 g
258
KCAL / 150G
Carbs
0g
· 0% DV
Protein
37.5g
· 75% DV
Fat
11.1g
· 14% 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 60% · Fat 40%
Grilled fish steak nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 258 kcal | |
| Total fat | 11.1 g | 14% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.5 g | 75% |
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 Grilled fish steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 258 kcal |
| ½ piece (half) | 75 g | 129 kcal |
| 100 g | 100 g | 172 kcal |
| 1 piece (small) | 100 g | 172 kcal |
| 1 cup (shredded) | 120 g | 206 kcal |
| 1 cup (diced) | 140 g | 241 kcal |
| 1 serving (medium) | 180 g | 310 kcal |
| 1 piece (large) | 220 g | 378 kcal |
| 1 serving (large) | 250 g | 430 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Grilled fish steak
What fish is used for grilled fish steak?
Grilled fish steak can come from several species; “steak” describes a thick, crosswise cut rather than a particular fish. Firm-fleshed options such as tuna, swordfish, and salmon usually hold together well on the grill.
What is a grilled fish steak cut?
A grilled fish steak is a thick crosswise slice cut through the fish, often with the backbone in the centre. It is simply seasoned and grilled, so the basic dish involves little processing beyond preparing and cooking the fish.
How do you keep grilled fish steak from sticking to the grill?
To keep grilled fish steak from sticking, start with clean, hot grill grates and lightly oil them. Pat the fish dry, place it down gently, and wait until the first side releases before trying to turn it.
How do you stop grilled fish steak from falling apart?
Choose a thick cut of firm fish for grilled fish steak, dry its surface, and handle it as little as possible. Let one side cook and set before turning it once with a wide spatula or fish turner.
Should you grill fish steak with the skin on?
Yes, you can grill fish steak with the skin on. The skin helps hold the piece together and makes it easier to turn; start skin-side down so it can crisp while protecting the flesh from direct heat.
How should you season grilled fish steak?
Grilled fish steak needs only a simple seasoning: salt, pepper, a little oil, and herbs such as thyme work well. Add lemon after grilling, or use just a little in a marinade so the acid does not change the fish’s texture.
How can you tell when grilled fish steak is done?
Grilled fish steak is done when the centre turns opaque and the flesh separates into flakes with gentle pressure, while still looking moist. Check the thickest part; leaving it on the grill too long makes it dry.
Can you grill fish steak from frozen?
It is better to thaw fish steak in the refrigerator before grilling it. Pat it dry once thawed; a wet or partly frozen surface can cook unevenly and is more likely to stick to the grill.
What goes well with grilled fish steak?
Grilled fish steak pairs well with a crisp salad, grilled vegetables, or potatoes, plus lemon served on the side. Choose fresh, bright accompaniments rather than a heavy sauce that would cover the fish’s flavour.
How should you store leftover grilled fish steak?
Refrigerate leftover grilled fish steak in a covered container promptly rather than leaving it at room temperature. Eat it soon, and reheat it gently so the fish does not become tough and dry.
Grilled fish steak Vitamins & Minerals
Vitamins
B12
3.9µg · 163% DV
B3
10.2mg · 64% DV
B6
0.75mg · 44% DV
Vitamin D
7.8µg · 39% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
360mg · 51% DV
Iodine
53µg · 35% DV
Potassium ⭐
615mg · 18% DV
Sodium
113mg · 5% DV
Grilled fish steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled fish steak
To burn the 258 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 Grilled fish steak?
Grilled fish steak is a thick cut of fish cooked over a grill; the species and cut vary, but the aim is a browned surface and moist centre. It is often seasoned simply with salt, herbs or a little oil, then served with lemon and vegetables. Around the world, sides range from a fresh salad or grilled vegetables to rice or potatoes, depending on local cooking traditions. A hot grill and a short cooking time help keep the fish tender.
It is a protein-rich main with virtually no carbohydrate, while its fat content depends partly on the fish and preparation. For a lighter plate, pair it with salad or vegetables and go easy on oily sauces; lemon and herbs add plenty of freshness.
How Nutritious Is Grilled fish steak?
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 Grilled fish steak 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 steak Contain Allergens?
Contains these allergens:
Which Diets Is Grilled fish steak 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 steak Fat Profile
SATURATED
2.4g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.