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Grilled fish sandwich Calories
Contains grilled fish; a bread-based sandwich with high protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled fish sandwich (180 g) has 342 calories. That works out to 190 calories per 100 g. It contains 32.8 g of carbs, 24.3 g of protein, 12.2 g of fat and 2.5 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Grilled fish sandwich Nutrition Facts
Selected: 1 piece (medium) · 180 g
342
KCAL / 180G
Carbs
32.8g
· 12% DV
Protein
24.3g
· 49% DV
Fat
12.2g
· 16% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 29% · Fat 32%
Grilled fish sandwich nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 342 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 32.8 g | 12% |
| Fiber | 2.5 g | 9% |
| Protein | 24.3 g | 49% |
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 sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 342 kcal |
| ½ piece (half) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (thin) | 120 g | 228 kcal |
| 1 piece (small) | 140 g | 266 kcal |
| 1 serving (medium) | 200 g | 380 kcal |
| 1 piece (large) | 240 g | 456 kcal |
| 1 piece (thick) | 260 g | 494 kcal |
| 1 serving (large) | 280 g | 532 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Grilled fish sandwich
What fish is usually used in a grilled fish sandwich?
A grilled fish sandwich can use many kinds of fish, but firm, mild fillets are easiest to grill and serve in bread. Depending on the region, common choices include cod, hake, tilapia, or mackerel; ask which fish is used if you want to avoid bones.
What goes in a grilled fish sandwich?
A grilled fish sandwich usually contains grilled fish in bread, often with lettuce or other greens, onion, and a squeeze of lemon. Tomato, pickles, and sauces are common additions, but the exact toppings vary by cook and local style.
How do you keep a grilled fish sandwich from falling apart?
Use a sturdy roll and a dry, well-grilled fish fillet to keep a grilled fish sandwich together. Drain wet toppings, add sauce sparingly, and place the fish on the bread before adding greens so the filling is easier to hold.
What sauce goes best on a grilled fish sandwich?
A lemon-based sauce, tartar sauce, or a light yogurt sauce pairs well with a grilled fish sandwich. Use a thin layer so the bread does not get soggy and the sauce does not overpower the fish.
Is a grilled fish sandwich different from a fried fish sandwich?
Yes, a grilled fish sandwich uses fish cooked over a grill or on a hot surface, while a fried fish sandwich is cooked in oil, often with a crisp coating. The grilled version usually has a less crunchy texture and lets the fish’s flavor stand out more.
How do you make a grilled fish sandwich at home?
Season a boneless fish fillet, grill it until opaque and flaky, then serve it in a warmed roll with greens, onion, and lemon. Avoid overcooking the fish; it can become dry before the bread and toppings are ready.
What bread is best for a grilled fish sandwich?
A soft but sturdy roll works best for a grilled fish sandwich because it holds the fillet without masking its flavor. Toasting the cut sides lightly helps prevent juices and sauce from soaking through.
What should you serve with a grilled fish sandwich?
A grilled fish sandwich goes well with a green salad, grilled vegetables, or coleslaw. Lemon wedges and crunchy pickles add freshness, while a large serving of fries can make the meal heavier.
Can you store leftover grilled fish sandwiches?
Yes, but a grilled fish sandwich is best eaten fresh because the bread turns soggy as it sits. For leftovers, separate the fish from the bread, refrigerate them in covered containers, and reassemble after reheating the fish.
Can you reheat a grilled fish sandwich?
Yes, but reheat the fish separately from the bread for a better texture. Warm the fish gently in a pan or oven, then assemble the grilled fish sandwich again; microwaving the whole sandwich can make the bread soft and the fish dry.
Grilled fish sandwich Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B3
6.84mg · 43% DV
B6
0.4mg · 24% DV
Vitamin D
3.78µg · 19% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
297mg · 42% DV
Iodine
40µg · 27% DV
Sodium
576mg · 25% DV
Potassium ⭐
432mg · 13% DV
Grilled fish sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled fish sandwich
To burn the 342 calories in 1 piece (medium) (180 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 sandwich?
A grilled fish sandwich puts a fillet of grilled fish inside bread, often with onion, leafy greens and a squeeze of lemon. It is particularly associated with Istanbul’s waterfront food stalls, where mackerel is a familiar choice, though the fish can vary.
The bread is soft or lightly crisp around the smoky, tender fish; sharp onion and lemon keep the filling fresh rather than heavy. In Turkey, it is commonly eaten as a casual lunch or street-food meal, often by the water. Elsewhere, it makes an easy lunch or supper, served with a simple salad or pickles. The fish gives the sandwich a protein-forward profile; add plenty of vegetables and choose a modest roll if you want a lighter meal.
How Nutritious Is Grilled fish sandwich?
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 sandwich Processed?
NOVA 3
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 sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Grilled fish sandwich 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
Grilled fish sandwich Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.78g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.