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Herb-crusted fish Calories
Rich in protein; prepared with fish and seasoned herbs.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Herb-crusted fish (150 g) has 255 calories. That works out to 170 calories per 100 g. It contains 6 g of carbs, 34.5 g of protein, 9 g of fat and 0.8 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Herb-crusted fish Nutrition Facts
Selected: 1 serving (medium) · 150 g
255
KCAL / 150G
Carbs
6g
· 2% DV
Protein
34.5g
· 69% DV
Fat
9g
· 12% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 57% · Fat 33%
Herb-crusted fish nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 34.5 g | 69% |
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 Serving of Herb-crusted fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 255 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (small) | 100 g | 170 kcal |
| 4 ounce (medium) | 113 g | 192 kcal |
| 1 serving (small) | 120 g | 204 kcal |
| 1 cup (chopped) | 140 g | 238 kcal |
| 1 piece (medium) | 150 g | 255 kcal |
| 1 serving (large) | 180 g | 306 kcal |
| 1 piece (large) | 220 g | 374 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Herb-crusted fish
How do you make herb-crusted fish?
Herb-crusted fish is made by coating fish fillets with chopped herbs and seasonings, then cooking them until flaky. Mix the herbs with a little oil or another binder, press them onto the fillets, and bake or pan-cook until the fish separates easily with a fork.
What fish is best for herb-crusted fish?
Firm or moderately firm fillets such as cod, salmon, haddock, sea bass, or halibut work well for herb-crusted fish. Choose a thickness that can cook through without the herb topping burning; very delicate thin fillets are more likely to break when turned.
Which herbs go well with herb-crusted fish?
Parsley, dill, thyme, and chives are popular in herb-crusted fish. Parsley and dill keep the flavor fresh, while thyme adds a more savory note. Lemon zest, garlic, or a little rosemary can add character without needing a complicated seasoning mix.
How long should herb-crusted fish bake?
Herb-crusted fish usually takes about 10–15 minutes in a 400°F (200°C) oven, depending on the thickness of the fillets. It is done when opaque and easy to flake; a food thermometer should read 145°F (63°C) at the thickest part.
How do you keep the herb crust from falling off herb-crusted fish?
Pat the fish dry before adding the coating, then brush it with a thin layer of mustard, mayonnaise, or beaten egg to help the herbs adhere. Press the mixture onto the surface and avoid moving the fillets until the underside has set during cooking.
Can you make herb-crusted fish in an air fryer?
Yes, herb-crusted fish can be cooked in an air fryer. Arrange the fillets in a single layer, lightly oil the coating, and check early because air fryers vary and thinner pieces cook quickly. The fish is ready when it flakes easily and reaches 145°F (63°C).
What should you serve with herb-crusted fish?
Herb-crusted fish pairs well with roasted potatoes, rice, or a crisp green salad. Steamed vegetables and lemon wedges also make an easy side; a simple yogurt or tartar sauce works if you want something creamy alongside the herb topping.
Can you use dried herbs for herb-crusted fish?
Yes, dried herbs work in herb-crusted fish, though their flavor is more concentrated than fresh herbs. Use a modest amount and mix them with the coating before cooking so they hydrate slightly; fresh herbs are better added near the end if you want a brighter flavor.
Can you prepare herb-crusted fish ahead of time?
You can prepare the herb mixture ahead, but coat the fish shortly before cooking for the best texture. If coated fish must wait, keep it covered in the refrigerator and cook it promptly rather than leaving raw fish at room temperature.
How long does leftover herb-crusted fish keep?
Leftover herb-crusted fish keeps for up to 3–4 days in a covered container in the refrigerator. Reheat it gently in the oven or air fryer to help the coating stay crisp; discard it if it has been left at room temperature for more than 2 hours.
Herb-crusted fish Vitamins & Minerals
Vitamins
B12
2.7µg · 113% DV
B3
6.75mg · 42% DV
B6
0.45mg · 26% DV
Vitamin K
30µg · 25% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
360mg · 51% DV
Iodine
38µg · 25% DV
Sodium
525mg · 23% DV
Potassium ⭐
570mg · 17% DV
Herb-crusted fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herb-crusted fish
To burn the 255 calories in 1 serving (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 Herb-crusted fish?
Herb-crusted fish is fish seasoned with fresh or dried herbs and cooked until tender; the exact herbs and method vary with the fish and the cook. In Turkey, otlu balık is commonly baked, pan-cooked or grilled, with herbs scattered over the fish or added during cooking. The English name can suggest a firm coating, but a breadcrumb crust is not essential to the dish.
The fish remains the main flavour, while the herbs add a fresh, fragrant note. Serve it with lemon, salad or seasonal vegetables for lunch or dinner. It is a protein-rich choice, providing 23 g of protein per 100 g. For a lighter meal, bake or grill it and use oil sparingly.
How Nutritious Is Herb-crusted fish?
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 Herb-crusted 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 Herb-crusted fish Contain Allergens?
Contains these allergens:
Which Diets Is Herb-crusted fish 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
Herb-crusted fish Fat Profile
SATURATED
1.8g
MONOUNSATURATED
3.6g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.