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Oven-baked breaded white fish; high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Baked Breaded Haddock (120 g) has 235 calories. That works out to 196 calories per 100 g. It contains 14.3 g of carbs, 20.2 g of protein, 8.5 g of fat and 1 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
235
KCAL / 120G
Carbs
14.3g
· 5% DV
Protein
20.2g
· 40% DV
Fat
8.5g
· 11% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 38% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 235 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 492 mg | 21% |
| Total carbohydrate | 14.3 g | 5% |
| Fiber | 1 g | 4% |
| Protein | 20.2 g | 40% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 235 kcal |
| 1 piece (small) | 70 g | 137 kcal |
| 100 g | 100 g | 196 kcal |
| 4 ounce (medium) | 113 g | 221 kcal |
| 1 cup (chopped) | 140 g | 274 kcal |
| 1 serving (medium) | 150 g | 294 kcal |
| 1 piece (large) | 180 g | 353 kcal |
| 1 serving (large) | 220 g | 431 kcal |
| 1 piece (jumbo) | 240 g | 470 kcal |
Calculated from 196 calories per 100 g.
Baked breaded haddock is haddock fillet coated in crumbs or another breading, then cooked in an oven. Homemade versions can use egg to help the crumbs stick, while ready-made versions may have a different coating.
To keep baked breaded haddock crispy, space the pieces apart on a hot tray or wire rack and avoid covering them while they cook. A light coating of oil helps the breading brown; crowding the fish traps steam and softens it.
Yes, frozen breaded haddock can usually go straight into the oven. Follow the package directions for a store-bought product, or cook homemade frozen pieces until the fish is opaque and flakes easily in the thickest part.
Baked breaded haddock is cooked when the fish inside is opaque and separates easily with a fork. Check the thickest piece rather than judging by the browned crumbs, which can look done before the center is cooked.
Baked breaded haddock made from fillets is usually low in bones, but small bones can remain. Check each portion before serving it to a child, especially if the fish was prepared from a whole haddock rather than a carefully trimmed fillet.
Baked breaded haddock goes well with roasted vegetables, potatoes, coleslaw, or a crisp green salad. Lemon wedges and a simple tartar sauce make easy additions without covering up the mild flavor of the fish.
Yes, you can freeze leftover baked breaded haddock in an airtight freezer-safe container once it has cooled. The coating may soften after thawing, so reheat it in an oven or air fryer rather than serving it cold.
Reheat baked breaded haddock in an oven or air fryer, with the pieces in a single layer. Avoid sealing them under a lid while hot; trapped steam softens the coating. Heat until the center is hot throughout.
Often, yes: baking usually requires less added oil than deep-frying, so the fish may absorb less fat. The breading and any oil used still matter, and a generous portion of vegetables makes a balanced meal.
Yes, cod can replace haddock in a breaded oven-baked fish recipe. Both are mild white fish, but cod fillets may differ in thickness, so check that the center is opaque and flakes easily before serving.
Vitamins
B12
1.68µg · 70% DV
B3
4.68mg · 29% DV
B6
0.22mg · 13% DV
B2
0.14mg · 11% DV
Minerals
Selenium
29µg · 53% DV
Iodine
58µg · 39% DV
Phosphorus
252mg · 36% DV
Sodium
492mg · 21% DV
Potassium ⭐
348mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 235 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.
Pane fırınlanmış mezgit is Turkish-style breaded, oven-baked whiting: a mild white fish fillet coated in crumbs and baked until the outside is lightly crisp. It is a straightforward home-style preparation rather than a dish tied to one particular region. In Turkey it is typically served as a main course, often with lemon and salad, rice or potatoes; elsewhere, it also works well with vegetables or a simple slaw.
The fish supplies most of the protein, while the coating adds carbohydrates and some fat. For a lighter plate, keep the crumb layer thin and serve it with plenty of vegetables. Baking gives you the crisp coating without deep-frying.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
NOVA 3
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.
Contains these allergens:
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
SATURATED
1.44g
MONOUNSATURATED
2.76g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.