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Fish with Kaşar cheese Calories
Rich in protein, calcium, and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish with Kaşar cheese (150 g) has 270 calories. That works out to 180 calories per 100 g. It contains 2.3 g of carbs, 28.5 g of protein, 16.5 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fish with Kaşar cheese Nutrition Facts
Selected: 1 piece (medium) · 150 g
270
KCAL / 150G
Carbs
2.3g
· 1% DV
Protein
28.5g
· 57% DV
Fat
16.5g
· 21% 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 42% · Fat 55%
Fish with Kaşar cheese nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 7.8 g | 39% |
| Trans fat | 0.12 g | |
| Sodium | 630 mg | 27% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 28.5 g | 57% |
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 with Kaşar cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 270 kcal |
| 1 piece (extra small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (small) | 100 g | 180 kcal |
| 1 serving (medium) | 180 g | 324 kcal |
| 1 piece (large) | 200 g | 360 kcal |
| 1 serving (large) | 250 g | 450 kcal |
| 2 piece (double) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Fish with Kaşar cheese
What is Fish with Kaşar cheese?
Fish with Kaşar cheese is a baked fish dish topped with kaşar, a Turkish semi-hard cheese that melts well. It is usually prepared with fish fillets, so the cheese forms a browned layer without needing to cook the fish on the bone.
How do you make Fish with Kaşar cheese in the oven?
Bake seasoned fish fillets until nearly cooked, then add grated kaşar and return the dish to the oven until the cheese melts and lightly browns. Adding the cheese near the end helps keep the fish moist and prevents the topping from overbaking.
Which fish works best for Fish with Kaşar cheese?
Mild, firm fillets such as sea bass, bream, or cod work well for Fish with Kaşar cheese. Their texture holds together under the melted topping, while boneless fillets make the finished dish easier to serve.
Can you make Fish with Kaşar cheese with salmon?
Yes, salmon can be used for Fish with Kaşar cheese, although its richer flavor makes the result heavier than versions made with mild white fish. Use a thinner layer of cheese so it complements rather than overwhelms the salmon.
Why is my Fish with Kaşar cheese rubbery?
Fish with Kaşar cheese can turn rubbery when the fish is overcooked or left under high heat for too long. Cook the fish just until it flakes, then add the cheese briefly to melt it rather than baking the whole dish until the topping is deeply browned.
Can Fish with Kaşar cheese be made with frozen fish?
Yes, Fish with Kaşar cheese can be made with frozen fish, but thaw the fillets fully in the refrigerator first. Pat them dry before baking; excess thawing liquid can make the dish watery and keep the cheese from browning evenly.
What seasoning goes well with Fish with Kaşar cheese?
Lemon, black pepper, parsley, and a little garlic complement Fish with Kaşar cheese without competing with the topping. Use salt sparingly at first, since kaşar itself can contribute noticeable saltiness.
Can Fish with Kaşar cheese be prepared ahead of time?
You can season and arrange the fish ahead, but add the kaşar just before baking for the best texture. If the assembled dish sits too long, the fish may release liquid and the cheese topping can become wet rather than lightly browned.
How should you reheat Fish with Kaşar cheese without drying it out?
Reheat Fish with Kaşar cheese covered in a low oven until warmed through. Covering traps moisture and protects the fish; uncover it briefly at the end if you want to refresh the browned cheese topping.
Can you freeze cooked Fish with Kaşar cheese?
You can freeze cooked Fish with Kaşar cheese, but the fish may become drier and the melted cheese may turn grainy after thawing. For a better result, freeze cooked fish without the cheese topping and add fresh kaşar when reheating.
Fish with Kaşar cheese Vitamins & Minerals
Vitamins
B12
3.15µg · 131% DV
Vitamin D
5.25µg · 26% DV
B6
0.38mg · 22% DV
B2
0.27mg · 21% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
315mg · 45% DV
Calcium
390mg · 39% DV
Iodine
48µg · 32% DV
Sodium
630mg · 27% DV
Potassium ⭐
390mg · 11% DV
Fish with Kaşar cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish with Kaşar cheese
To burn the 270 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 Fish with Kaşar cheese?
Fish with Kaşar cheese pairs fish fillets with Turkey’s mild, semi-hard Kaşar, usually melted over the fish as it bakes. The cheese forms a savoury topping while the fish stays tender; the flavour varies with the type of fish used. It is a home-style preparation rather than one fixed recipe, so the amount of cheese and the seasoning can differ.
Serve it hot as a main, with salad, vegetables or a simple side of rice. It fits easily into a protein-focused meal, providing 19 g of protein per 100 g. For a lighter plate, use a modest layer of cheese and let vegetables take up more of the meal.
How Nutritious Is Fish with Kaşar cheese?
Nutrient density
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 with Kaşar cheese 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 with Kaşar cheese Contain Allergens?
Contains these allergens:
Which Diets Is Fish with Kaşar cheese Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fish with Kaşar cheese Fat Profile
SATURATED
7.8g
MONOUNSATURATED
5.55g
POLYUNSATURATED
1.65g
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.