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Marinated Fish Calories
Fish marinated with lemon and spices, then cooked.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Marinated Fish (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 1.2 g of carbs, 24 g of protein, 4.8 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Marinated Fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
1.2g
· 0% DV
Protein
24g
· 48% DV
Fat
4.8g
· 6% 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 3% · Protein 67% · Fat 30%
Marinated Fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
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 Marinated Fish?
| 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 piece (thin) | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (thick) | 160 g | 192 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 piece (extra large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Marinated Fish
How do you make Marinated Fish?
Marinated Fish is made by soaking fish in lemon juice and spices, then cooking it. Marinate it in the refrigerator, drain excess liquid, and cook it fully in a pan, oven, or on a grill; lemon alone does not cook fish safely.
What fish works best for Marinated Fish?
Firm fish fillets that hold their shape work best for Marinated Fish. Sea bass, sea bream, and salmon are suitable choices; adjust cooking time to the thickness of the fillet so thinner pieces do not dry out.
How long should Marinated Fish sit in lemon juice?
Marinated Fish needs only a short time in lemon juice for flavor. Leaving fish in an acidic marinade too long can make its texture firm or mushy, so keep it refrigerated and cook it after marinating rather than treating the lemon as a cooking step.
Can you cook Marinated Fish in an air fryer?
Yes, Marinated Fish can be cooked in an air fryer. Drain excess marinade so it does not drip or steam the fish, arrange the pieces in a single layer, and cook until the center is opaque and flakes easily.
Is Marinated Fish the same as ceviche?
No. Marinated Fish is marinated with lemon and spices and then cooked, while ceviche is typically left uncooked and relies on citrus to change the fish’s texture. Citrus does not reliably eliminate food-safety risks in raw fish.
Why does Marinated Fish turn mushy?
Marinated Fish can turn mushy if it sits too long in lemon juice, especially when the fillets are thin. Use a shorter marinade, keep the fish chilled, and cook it soon after the lemon and spices have flavored the surface.
What should you serve with Marinated Fish?
Serve Marinated Fish with a crisp salad, roasted vegetables, or rice. Fresh herbs and a simple lemon dressing complement its citrus-and-spice flavor without overpowering the fish.
Can you grill Marinated Fish without it sticking?
Yes. Pat excess marinade from the Marinated Fish, use a clean, lightly oiled grill, and let the fish cook undisturbed until it releases easily. Turning it too early is a common reason fillets break apart.
How should you store leftover Marinated Fish?
Refrigerate leftover Marinated Fish promptly in a covered container and eat it within one to two days. Do not leave cooked fish at room temperature for an extended time; reheat leftovers thoroughly or serve them chilled.
Can you freeze Marinated Fish after cooking it?
Yes, cooked Marinated Fish can be frozen in an airtight, freezer-safe container, though its texture may be softer after thawing. Cool it promptly, freeze it without delay, and thaw it in the refrigerator before reheating.
Marinated Fish Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B6
0.36mg · 21% DV
B3
3mg · 19% DV
Vitamin D
3.6µg · 18% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
216mg · 31% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
72mg · 3% DV
Marinated Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Marinated Fish
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 Marinated Fish?
Marinated Fish is fish seasoned with lemon and spices, left to take on their flavour, then cooked. It is a preparation rather than a single regional recipe: the fish, seasoning and marinating time vary from kitchen to kitchen.
The lemon brings a fresh tang, while gentle cooking helps keep the flesh tender and moist. It can be served as a main with vegetables, salad or grains, or offered in smaller portions as part of a shared meal. Marinated Fish is protein-rich and low in carbohydrates, with 20 g of protein per 100 g. For a lighter plate, cook it with little added oil and pair it with plenty of vegetables.
How Nutritious Is Marinated 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 Marinated 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 Marinated Fish Contain Allergens?
Contains these allergens:
Which Diets Is Marinated Fish 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
— Not suitable
Low FODMAP
— Not suitable
Marinated Fish Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.2g
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.