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Garlic baked fish Calories
High-protein, low-carb baked fish with garlic
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Garlic baked fish (140 g) has 203 calories. That works out to 145 calories per 100 g. It contains 1.7 g of carbs, 33.6 g of protein, 6.7 g of fat and 0.1 g of fiber. Its 3.4 µg of B12 covers 140% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Garlic baked fish Nutrition Facts
Selected: 1 piece (medium) · 140 g
203
KCAL / 140G
Carbs
1.7g
· 1% DV
Protein
33.6g
· 67% DV
Fat
6.7g
· 9% DV
Fiber
0.1g
· 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%
Garlic baked fish nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 109 mg | 5% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 33.6 g | 67% |
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 Garlic baked fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 203 kcal |
| 1 piece (mini) | 70 g | 102 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (half) | 120 g | 174 kcal |
| 1 cup (shredded) | 160 g | 232 kcal |
| 1 serving (medium) | 180 g | 261 kcal |
| 1 piece (large) | 220 g | 319 kcal |
| 1 serving (large) | 260 g | 377 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Garlic baked fish
How do you make garlic baked fish?
To make garlic baked fish, coat cleaned fish or fillets with crushed garlic, olive oil, lemon, and seasoning. Bake until the flesh turns opaque and separates easily with a fork; check early, since thin fillets cook faster.
What fish is best for garlic baked fish?
Mild, firm fish such as cod, haddock, sea bass, or snapper work well for garlic baked fish. Choose fillets for a quick meal or a whole cleaned fish for a more traditional presentation.
How long should garlic baked fish cook?
Garlic baked fish needs different cooking times depending on the fish’s thickness and whether it is whole or filleted. It is ready when the flesh is opaque and flakes easily; leaving it in too long makes it dry.
Can you make garlic baked fish with frozen fish?
Yes, you can make garlic baked fish with frozen fish, but thaw it safely in the refrigerator first and pat it dry. Baking it while still frozen can release excess water and leave the fish unevenly cooked.
How do you keep garlic baked fish from drying out?
Keep garlic baked fish moist by coating it lightly with oil, avoiding overcooking, and checking for doneness early. Covering the baking dish during cooking can also help, especially with lean fish or thinner fillets.
What should you serve with garlic baked fish?
Serve garlic baked fish with roasted vegetables, potatoes, or a crisp salad. A squeeze of lemon and a simple grain or bread can round it out, while lighter vegetable sides keep the meal from feeling too rich.
Should you put garlic on garlic baked fish before or after baking?
Add garlic to garlic baked fish before baking so its flavor infuses the fish. Mix crushed garlic with oil and spread it over the surface; finely chopped garlic exposed on top can brown quickly, so tuck it into the sauce.
How can you tell when garlic baked fish is done?
Garlic baked fish is done when the thickest part is opaque and flakes apart easily with a fork. For a whole fish, check the flesh near the backbone; do not judge doneness by browning of the garlic alone.
How long does leftover garlic baked fish last in the fridge?
Leftover garlic baked fish can be kept refrigerated in a sealed container and should be eaten within a few days. Refrigerate it promptly rather than leaving it at room temperature, and reheat until hot throughout.
Is garlic baked fish good for weight loss?
Garlic baked fish can fit a weight-loss meal because it provides filling protein without needing a heavy sauce. The overall meal still matters, so pair it with vegetables and choose portions and sides that suit your needs.
Garlic baked fish Vitamins & Minerals
Vitamins
B12
3.36µg · 140% DV
B3
6.72mg · 42% DV
B6
0.59mg · 35% DV
Vitamin D
4.48µg · 22% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
308mg · 44% DV
Iodine
45µg · 30% DV
Potassium ⭐
504mg · 15% DV
Sodium
109mg · 5% DV
Garlic baked fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garlic baked fish
To burn the 203 calories in 1 piece (medium) (140 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 Garlic baked fish?
Garlic baked fish is a simple oven-cooked dish: fish is seasoned with garlic, often with olive oil and herbs, then baked until tender. It is a familiar home-cooking approach in many coastal cuisines, and the type of fish and seasonings vary with the region and what is available. Garlic adds aroma and savoury depth without needing a heavy sauce.
The flesh should be moist and flaky, with lightly browned edges. Serve it with lemon, salad, roasted vegetables or potatoes for an easy lunch or dinner. Garlic baked fish is notably high in protein and low in carbohydrate; a 100 g portion provides 24 g of protein. For a lighter plate, use oil sparingly and pair it with plenty of vegetables.
How Nutritious Is Garlic baked 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 Garlic baked 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 Garlic baked fish Contain Allergens?
Contains these allergens:
Which Diets Is Garlic baked 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
Garlic baked fish Fat Profile
SATURATED
1.4g
MONOUNSATURATED
2.38g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.