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Herb Baked Fish Fillet Calories
Oven-baked fish fillet with herbs; 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 Herb Baked Fish Fillet (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 1.2 g of carbs, 25.2 g of protein, 3.6 g of fat and 0.4 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Herb Baked Fish Fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
1.2g
· 0% DV
Protein
25.2g
· 50% DV
Fat
3.6g
· 5% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 73% · Fat 24%
Herb Baked Fish Fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0.4 g | 1% |
| Protein | 25.2 g | 50% |
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 Herb Baked Fish Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 piece (extra small) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 2 piece (double) | 240 g | 288 kcal |
| 1 piece (jumbo) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Herb Baked Fish Fillet
What herbs go best in herb baked fish fillet?
Dill, parsley, thyme, and rosemary all work well in herb baked fish fillet. Use tender herbs such as dill and parsley for a fresh finish, or add thyme and rosemary before baking for a stronger, earthy aroma.
Does herb baked fish fillet need breadcrumbs?
No, herb baked fish fillet does not need breadcrumbs. The fish, herbs, and a little oil are enough; breadcrumbs are an optional topping if you want a crisp crust rather than a simple baked fillet.
Should you bake herb baked fish fillet with the skin on or off?
Either works for herb baked fish fillet. If the skin is on, place the fillet skin-side down so it helps protect the flesh from drying; remove the skin after baking if you prefer not to eat it.
Can you cook herb baked fish fillet from frozen?
Yes, herb baked fish fillet can be cooked from frozen, but it will take longer and may release extra water. For more even cooking and better seasoning, thaw the fish safely in the refrigerator and pat it dry first.
How do you stop herb baked fish fillet from sticking to the pan?
To stop herb baked fish fillet sticking, lightly oil the baking dish or use baking parchment. Pat the fish dry before adding the herbs and avoid trying to lift it until it has cooked and releases more easily.
When should you add lemon to herb baked fish fillet?
Add lemon juice to herb baked fish fillet just before serving for a bright, fresh taste. You can bake it with lemon slices for a softer citrus aroma, but avoid adding so much juice that the fish sits in liquid.
What sauce goes well with herb baked fish fillet?
A lemon-yogurt sauce, a simple herb dressing, or a light garlic sauce pairs well with herb baked fish fillet. Serve the sauce on the side so the fish's baked surface stays intact.
How can you tell when herb baked fish fillet is done?
Herb baked fish fillet is done when the flesh looks opaque and separates into flakes with gentle pressure from a fork. If the centre still looks translucent, return it to the oven and check again shortly.
Can you make herb baked fish fillet ahead of time?
You can prepare the herbs and season the fish shortly before baking, but herb baked fish fillet is best served fresh because reheating can dry it out. Refrigerate cooked leftovers promptly in a covered container.
Is herb baked fish fillet the same as breaded baked fish?
No, herb baked fish fillet is seasoned with herbs and baked, while breaded baked fish has a coating of crumbs or batter. The crumb coating changes the texture and adds a crisp outer layer.
Herb Baked Fish Fillet Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
B6
0.42mg · 25% DV
B3
2.64mg · 17% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
108mg · 5% DV
Herb Baked Fish Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herb Baked Fish Fillet
To burn the 144 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 Herb Baked Fish Fillet?
Herb baked fish fillet is a simple preparation of boneless fish seasoned with herbs and cooked in the oven. It is not tied to one particular cuisine: the fish and seasonings can vary, making it an easy weeknight dish as well as a straightforward way to serve fresh fish.
The flesh stays tender, with a mild flavour that lets the herbs come through. Serve it hot with lemon, salad, roasted vegetables or potatoes; a green salad makes a lighter pairing. It is a high-protein, relatively low-fat choice, with 21 g of protein per 100 g. Parsley, dill or thyme work well without overpowering the fish, and a little olive oil can help keep the surface moist as it bakes.
How Nutritious Is Herb Baked Fish 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
High
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 Herb Baked Fish 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 Herb Baked Fish Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Herb Baked Fish 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
Herb Baked Fish Fillet Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.08g
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.