1 piece (medium) of Grilled white fish (140 g) has 179 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 36.4 g of protein, 3.8 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Grilled white fish?

Grilled white fish is a simple preparation of mild-flavoured, pale-fleshed fish, cooked as a fillet or portion over a grill. The species varies by region and season, and the fish is often seasoned lightly with salt, a little oil, lemon or herbs. Grilling gives it browned edges while the inside stays moist and flakes apart easily.

It is served in many places with lemon and fresh herbs; in Turkey, it commonly comes with salad, greens or grilled vegetables, while elsewhere it may be paired with potatoes, rice or bread. It is a lean source of protein with very little fat and no carbohydrate. For a lighter meal, pair it with vegetables and keep rich sauces to a minimum.

Grilled white fish Nutrition Facts

Selected: 100 g

128

KCAL / 100G

Carbs

· 0% DV

Protein

26g

· 52% DV

Fat

2.7g

· 3% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 81% · Fat 19%

Grilled white fish Vitamins & Minerals

Vitamins

B12

1.8µg · 75% DV

4.8mg · 30% DV

0.3mg · 18% DV

0.75mg · 15% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

230mg · 33% DV

Iodine

35µg · 23% DV

Potassium ⭐

360mg · 11% DV

How Nutritious Is Grilled white fish?

Nutrient density

Very high

82/ 100

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

57/ 100

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.

Grilled white fish Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grilled white fish

To burn the 128 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grilled white 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 Grilled white fish Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Grilled white 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

Grilled white fish Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Grilled white fish

🐟vs🐟

Grilled white fish vs Salmon Fillet78 kcal fewer per 100 g

→🐟vs🐟

Grilled white fish vs Canned Tuna12 kcal more per 100 g

→🐟vs🐟

Grilled white fish vs Fish18 kcal more per 100 g

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Grilled white fish vs Tuna4 kcal fewer per 100 g

→

Foods Similar to Grilled white fish

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Grilled white fish

How do you grill white fish without it falling apart?

Grill white fish on a clean, well-heated, lightly oiled grate, and avoid turning it until it releases easily. Pat the fillet dry first and use a wide spatula; a grill basket is useful for thin or delicate pieces.

Which fish can you use for grilled white fish?

Cod, haddock, halibut, tilapia, and sea bass are common choices for grilled white fish. A firm, thick fillet is easier to turn on the grill, while a delicate fish is better cooked in a basket or on a foil-lined surface.

How do you season grilled white fish?

Grilled white fish pairs well with olive oil, lemon, garlic, black pepper, and fresh herbs such as parsley or dill. Keep the seasoning simple so it does not overwhelm the mild flavor, and add acidic lemon shortly before serving.

How can you tell when grilled white fish is cooked?

Grilled white fish is cooked when its flesh is opaque and separates into flakes with gentle pressure from a fork. Check the thickest part; if it still looks translucent or feels gelatinous, cook it longer to avoid serving it underdone.

Is grilled white fish good for you?

Yes, grilled white fish is a lean source of protein, and grilling usually requires less added fat than frying. Pair it with vegetables and a whole-grain side for a more complete meal.

What should you serve with grilled white fish?

Serve grilled white fish with roasted vegetables, a fresh salad, potatoes, rice, or couscous. Lemon and fresh herbs complement its mild taste; choose a vegetable-based side for a lighter plate or grains when you want a more filling meal.

Can you grill frozen white fish?

It is better to thaw white fish in the refrigerator before grilling it. Thawed fish is easier to season and cooks more evenly; pat it dry before placing it on the grill, since surface moisture can encourage sticking.

How long does leftover grilled white fish keep in the fridge?

Leftover grilled white fish keeps in a covered container in the refrigerator for up to three days. Refrigerate it promptly, reheat only the portion you plan to eat, and discard it if its smell or appearance has changed.

Should you leave the skin on for grilled white fish?

Yes, grilling white fish with the skin on can help hold a delicate fillet together and protect the flesh from direct heat. Start skin-side down and remove the skin at the table if you do not want to eat it.

Does grilled white fish need to be marinated?

No, grilled white fish does not need a marinade; a little oil, salt, and pepper is enough for a simple preparation. If you do marinate it, keep the time short, especially with lemon juice, which can alter the fish's texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026