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Grilled fish chop Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled fish chop (150 g) has 195 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 6 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled fish chop Nutrition Facts
Selected: 1 piece (medium) · 150 g
195
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33g
· 66% DV
Fat
6g
· 8% 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 71% · Fat 29%
Grilled fish chop nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33 g | 66% |
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 chop?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 195 kcal |
| 1 piece (extra small) | 75 g | 98 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 100 g | 130 kcal |
| 1 serving (medium) | 180 g | 234 kcal |
| 1 piece (large) | 200 g | 260 kcal |
| 1 serving (large) | 250 g | 325 kcal |
| 2 piece (double) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Grilled fish chop
How do you stop a grilled fish chop from drying out?
Keep the grilled fish chop moist by choosing a thick piece, drying its surface before grilling, and avoiding prolonged cooking. A light coating of oil helps, and turning it only once reduces handling that can break up the fish.
Can you cook a grilled fish chop from frozen?
It is better to thaw a grilled fish chop in the refrigerator before grilling. A frozen centre can leave the outside overcooked while the inside is still cold, and excess surface moisture makes the fish more likely to stick.
How can you tell when a grilled fish chop is done?
A grilled fish chop is done when its flesh is opaque and separates into flakes with gentle pressure. Check the thickest part, since the outer edges cook first; avoid relying only on browning, which does not show whether the centre is cooked.
Should you grill a fish chop with the skin on?
Yes, grilling a fish chop with the skin on can help hold the flesh together and reduce sticking. Start skin-side down and wait until the skin releases easily before turning; forcing it off the grill can tear the fish.
Can you cook a grilled fish chop in a frying pan?
Yes, a grilled fish chop can be cooked in a heavy, hot frying pan if outdoor grilling is not convenient. Lightly oil the pan, leave space around the fish, and turn it with a wide spatula once the first side releases.
What is the best marinade for a grilled fish chop?
A simple marinade of olive oil, lemon, garlic, and herbs suits a grilled fish chop without overpowering it. Keep the marinating time brief, especially when using lemon juice, because prolonged contact with acid can soften the fish’s texture.
Why does a grilled fish chop fall apart on the grill?
A grilled fish chop often falls apart when the piece is too thin, handled repeatedly, or turned before its surface has set. Choose a firm, thick cut, use a broad spatula, and wait for the fish to release from the grate.
Which fish is best for making a grilled fish chop?
Firm, thick-fleshed fish make the easiest grilled fish chops because they hold their shape over high heat. Swordfish and salmon are common choices; more delicate fish can work too if cut thickly and handled gently.
How should you store leftover grilled fish chop?
Refrigerate leftover grilled fish chop promptly in a covered container rather than leaving it at room temperature. Reheat it gently to limit drying, and discard it if it smells off, feels slimy, or was left out for too long.
What sides go well with a grilled fish chop?
A grilled fish chop pairs well with roasted vegetables, a crisp salad, or potatoes. Lemon, fresh herbs, and a light sauce add flavour without masking the fish, while a grain or bread makes the meal more substantial.
Grilled fish chop Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
Vitamin D
9µg · 45% DV
B6
0.6mg · 35% DV
B3
4.8mg · 30% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
53µg · 35% DV
Potassium ⭐
495mg · 15% DV
Sodium
98mg · 4% DV
Grilled fish chop Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled fish chop
To burn the 195 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 chop?
A grilled fish chop is a thick, chop-like cut of fish cooked over a grill; depending on the fish and how it is cut, it may include bone and skin. It is a simple way to prepare fish in Turkey and other coastal food traditions, whether cooked at home or ordered at a fish restaurant. Grilling gives the outside a light char while keeping the flesh tender. It is commonly served hot with lemon, salad or greens.
It is a protein-rich choice with relatively little fat: a 100 g portion provides 22 g of protein. Pair it with vegetables, herbs and a fresh salad for a balanced meal, or keep the plate lighter by skipping rich sauces.
How Nutritious Is Grilled fish chop?
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 Grilled fish chop 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 chop Contain Allergens?
Contains these allergens:
Which Diets Is Grilled fish chop 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 chop Fat Profile
SATURATED
1.65g
MONOUNSATURATED
1.95g
POLYUNSATURATED
1.65g
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.