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Oil-free baked haddock fillet Calories
Lean, high-protein, low-fat white fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-free baked haddock fillet (120 g) has 139 calories. That works out to 116 calories per 100 g. It contains 0 g of carbs, 28.8 g of protein, 1.1 g of fat and 0 g of fiber. Its 162 µg of Iodine covers 108% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-free baked haddock fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
139
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.8g
· 58% DV
Fat
1.1g
· 1% 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 92% · Fat 8%
Oil-free baked haddock fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 114 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
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 Oil-free baked haddock fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 139 kcal |
| 1 piece (small) | 80 g | 93 kcal |
| 100 g | 100 g | 116 kcal |
| 1 serving (small) | 100 g | 116 kcal |
| 4 ounce (medium) | 113 g | 131 kcal |
| 1 cup (chopped) | 140 g | 162 kcal |
| 1 serving (medium) | 150 g | 174 kcal |
| 1 piece (large) | 180 g | 209 kcal |
| 1 piece (extra large) | 220 g | 255 kcal |
| 1 serving (large) | 250 g | 290 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Oil-free baked haddock fillet
Is the fish in oil-free baked mezgit the same as haddock?
No. Mezgit is European whiting (Merlangius merlangus), not haddock. This dish is made by baking mezgit fillets without added oil, so recipes or cooking advice for haddock may not match its exact size or texture.
How do you keep oil-free baked mezgit from drying out?
Bake the fillets on parchment and start checking them early, since thin mezgit cooks quickly. A little lemon juice or a splash of water in the baking dish helps keep the fish moist without adding oil.
How long should oil-free baked mezgit cook in the oven?
At 400°F (200°C), mezgit fillets often take about 12–18 minutes, depending on thickness. They are ready when opaque and easy to separate with a fork; check thin pieces sooner to avoid overcooking.
How can you make oil-free baked mezgit crisp without frying it?
Pat the mezgit dry, coat it lightly in seasoned breadcrumbs, and bake it on a preheated tray lined with parchment. The coating will brown, though it will not be quite as crisp as fish fried in oil.
Should you thaw frozen mezgit before baking it without oil?
Thawing mezgit in the refrigerator first gives more even cooking. If you bake it from frozen, expect a longer cooking time and check the thickest part carefully so the outside does not overcook before the center is done.
How can you tell when oil-free baked mezgit is cooked?
The mezgit should look opaque and separate into flakes when gently pressed with a fork. For a temperature check, the thickest part should reach 145°F (63°C); take care not to leave the fillets in the oven longer than needed.
What seasonings go well with oil-free baked mezgit?
Lemon, black pepper, garlic, parsley, paprika, and dill all complement mezgit without overpowering its mild flavor. Add the seasonings before baking, and use salt sparingly if you are also serving a salty side or sauce.
Should you leave the skin on oil-free baked mezgit fillets?
You can leave the skin on if the fillets still have it; it helps hold the delicate fish together while baking. Place skin-on pieces skin-side down, and remove the skin after cooking if you prefer not to eat it.
What is the best way to reheat oil-free baked mezgit?
Reheat mezgit gently, covered, in a low oven or microwave until hot throughout. Short heating helps prevent the lean fillet from becoming dry; add a spoonful of water or lemon juice before covering if it seems dry.
Is oil-free baked mezgit a good choice for weight loss?
It can fit a weight-loss meal because mezgit is a lean, protein-rich fish and baking it without oil avoids added cooking fat. Pair it with vegetables and choose portions and sides that suit your overall meal plan.
Oil-free baked haddock fillet Vitamins & Minerals
Vitamins
B12
1.56µg · 65% DV
B3
5.04mg · 32% DV
B6
0.29mg · 17% DV
Biotin
3.84µg · 13% DV
Minerals
Iodine
162µg · 108% DV
Selenium
43µg · 78% DV
Phosphorus
276mg · 39% DV
Potassium ⭐
408mg · 12% DV
Sodium
114mg · 5% DV
Oil-free baked haddock fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free baked haddock fillet
To burn the 139 calories in 1 piece (medium) (120 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 Oil-free baked haddock fillet?
Oil-free baked haddock fillet is the name on this page, but the Turkish dish is made with mezgit, a local whiting—not haddock. The boneless fillet is baked without added oil, leaving its mild flavour and delicate, flaky texture to come through.
In Turkey, it is commonly served as a simple lunch or dinner with lemon, salad and seasonal vegetables; potatoes or grains make it a more filling meal. It is a lean, protein-rich white fish, with 24 g of protein per 100 g. For a light plate, keep the seasoning simple and pair it with vegetables rather than a rich sauce.
How Nutritious Is Oil-free baked haddock fillet?
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 Oil-free baked haddock fillet 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 Oil-free baked haddock fillet Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free baked haddock fillet 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
Oil-free baked haddock fillet Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.32g
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.