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Baked John Dory Calories
High-quality protein, low fat, rich in selenium and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked John Dory (150 g) has 137 calories. That works out to 91 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 3.2 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked John Dory Nutrition Facts
Selected: 1 piece (medium) · 150 g
137
KCAL / 150G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
3.2g
· 4% 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 79% · Fat 21%
Baked John Dory nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
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 Baked John Dory?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 137 kcal |
| 1 slice (thin) | 60 g | 55 kcal |
| 100 g | 100 g | 91 kcal |
| 1 piece (small) | 100 g | 91 kcal |
| 1 slice (thick) | 100 g | 91 kcal |
| 1 serving (small) | 120 g | 109 kcal |
| 1 serving (large) | 180 g | 164 kcal |
| 1 piece (large) | 250 g | 228 kcal |
| 1 piece (extra large) | 300 g | 273 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Baked John Dory
What is baked John Dory?
Baked John Dory is a dish made by roasting John Dory, a white-fleshed marine fish, in an oven. It is often cooked whole or as fillets with simple seasonings such as lemon, herbs, and olive oil.
What does baked John Dory taste like?
Baked John Dory has a mild, delicate flavour and moist, flaky white flesh when cooked gently. Its taste is less oily and pronounced than that of many richer fish, so lemon and fresh herbs complement it without overwhelming it.
How do you cook baked John Dory?
To make baked John Dory, pat the cleaned fish dry, season it with salt, pepper, lemon, and a little oil, then bake in a preheated oven. It is ready when the flesh turns opaque and separates easily; cooking time depends on its size and thickness.
Does baked John Dory have many bones?
Baked John Dory has bones, especially when served whole, but its flesh separates into fairly large flakes. Watch for the backbone and bones around the fins as you eat, and check portions carefully before serving them to children.
Can you eat the skin on baked John Dory?
Yes, you can eat the skin on baked John Dory if it has been properly cleaned and cooked. If you prefer not to eat it, the skin can be lifted away after baking; whole fish should be scaled before cooking.
Can you bake frozen John Dory for a baked John Dory recipe?
Yes, frozen John Dory can be used for baked John Dory, but thaw it safely in the refrigerator first and pat it dry. Excess surface water can make the fish steam rather than roast and can dilute the seasoning.
How do you know when baked John Dory is cooked?
Baked John Dory is cooked when its flesh is opaque and flakes apart easily with a fork. Check the thickest part rather than judging by the surface; remove it once done, since continued baking can dry out its delicate flesh.
What herbs go well with baked John Dory?
Parsley, thyme, and a little dill work well with baked John Dory, along with lemon and black pepper. Their fresh, light flavours suit the fish; strong spice blends can mask its delicate taste.
What should you serve with baked John Dory?
Serve baked John Dory with a crisp green salad, roasted vegetables, or a simple potato side. A lemon-dressed salad is especially suitable because its freshness balances the fish without competing with its mild flavour.
Is baked John Dory healthy?
Yes, baked John Dory is a lean source of high-quality protein and provides selenium and vitamin B12. Baking also makes it easy to prepare without much added fat, though heavily salted sauces or generous amounts of oil can change the overall dish.
Baked John Dory Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B3
3.15mg · 20% DV
Vitamin D
3.75µg · 19% DV
B5
0.75mg · 15% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
45µg · 30% DV
Potassium ⭐
480mg · 14% DV
Sodium
113mg · 5% DV
Baked John Dory Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked John Dory
To burn the 137 calories in 1 piece (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 Baked John Dory?
Baked John Dory is made by cooking the mild, white-fleshed John Dory in the oven. The fish is enjoyed around the Mediterranean and in European coastal cooking, where simple preparation lets its delicate flavour come through.
Its tender flakes pair well with lemon, olive oil and herbs, often alongside potatoes or seasonal vegetables. Serve it as a light main course with a salad, or keep the seasoning simple if you want the fish to take centre stage. It provides 17.6 g of protein per 100 g and is low in fat, with selenium and vitamin B12 also among its nutritional highlights.
How Nutritious Is Baked John Dory?
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 Baked John Dory 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 Baked John Dory Contain Allergens?
Contains these allergens:
Which Diets Is Baked John Dory Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked John Dory Fat Profile
SATURATED
0.75g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.05g
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.