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Oven-baked basa fillet Calories
A light, protein-rich fish fillet baked without added oil.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-baked basa fillet (150 g) has 158 calories. That works out to 105 calories per 100 g. It contains 0 g of carbs, 27.8 g of protein, 4.8 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Oven-baked basa fillet Nutrition Facts
Selected: 1 piece (medium) · 150 g
158
KCAL / 150G
Carbs
0g
· 0% DV
Protein
27.8g
· 56% 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 0% · Protein 72% · Fat 28%
Oven-baked basa fillet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.8 g | 56% |
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 Oven-baked basa fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 158 kcal |
| 100 g | 100 g | 105 kcal |
| 1 piece (small) | 100 g | 105 kcal |
| 1 serving (small) | 120 g | 126 kcal |
| 1 serving (medium) | 180 g | 189 kcal |
| 1 piece (large) | 200 g | 210 kcal |
| 1 serving (large) | 240 g | 252 kcal |
| 1 piece (extra large) | 250 g | 263 kcal |
| 2 piece (medium) | 300 g | 315 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Oven-baked basa fillet
What is basa in oven-baked basa fillet?
Basa is a freshwater catfish native to Southeast Asia, commonly sold as boneless fillets. Oven-baked basa fillet is simply basa cooked in the oven; it is not the same species as cod, although both have mild-tasting white flesh.
How do you cook oven-baked basa fillet?
Bake oven-baked basa fillet until the flesh turns opaque and separates easily with a fork. Its thin, delicate flesh can dry out quickly, so check it near the end of cooking rather than relying only on a fixed time.
Does oven-baked basa fillet taste fishy?
No, oven-baked basa fillet usually has a mild, slightly sweet flavor and a soft texture. Lemon, herbs, garlic, or a light spice rub complement it without overwhelming the fish.
Does oven-baked basa fillet have bones?
Oven-baked basa fillet is usually sold with the main bones removed, but an occasional pin bone may remain. Feel along the fillet before cooking and check again before serving it to children.
Is basa the same as swai in oven-baked basa fillet?
No, basa and swai are related Southeast Asian catfish but are different species. Labels and everyday usage sometimes blur the names, so the word “basa” specifically refers to basa rather than swai.
Can you bake frozen basa fillet without thawing it first?
Yes, frozen basa fillet can go straight into the oven, but it will take longer to cook and may release extra moisture. Thawing it in the refrigerator and patting it dry usually gives a more even texture.
What seasoning works best on oven-baked basa fillet?
Lemon, black pepper, garlic, paprika, and parsley all work well on oven-baked basa fillet. Because the fish is mild, use a light hand with strong spices so they do not mask its flavor.
How can you tell when oven-baked basa fillet is done?
Oven-baked basa fillet is done when its center is opaque and the flesh flakes apart easily with a fork. Check the thickest part, since the thin edges can cook sooner and become dry.
What should you serve with oven-baked basa fillet?
Serve oven-baked basa fillet with roasted vegetables, rice, potatoes, or a crisp salad. A bright lemon dressing or herb sauce adds flavor while keeping the meal light.
How long does cooked oven-baked basa fillet keep in the fridge?
Cooked oven-baked basa fillet keeps for up to three days in a covered container in the refrigerator. Refrigerate leftovers promptly and reheat only the portion you plan to eat.
Oven-baked basa fillet Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
3.15mg · 20% DV
Vitamin D
3µg · 15% DV
B6
0.22mg · 13% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
285mg · 41% DV
Iodine
30µg · 20% DV
Potassium ⭐
495mg · 15% DV
Sodium
75mg · 3% DV
How to Burn Off Oven-baked basa fillet
To burn the 158 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 Oven-baked basa fillet?
Oven-baked basa fillet is made from basa, a freshwater fish native to Southeast Asia and widely farmed in Vietnam. Its mild flavour and boneless fillet make it an easy fish to serve, especially for people who prefer seafood without a pronounced taste.
Baking keeps the flesh tender and moist, with a delicate, flaky texture. It is commonly seasoned with lemon, herbs or garlic and served with vegetables, potatoes or rice; a crisp salad also makes a fresh pairing. With no added oil, it is a lean, protein-rich choice: a 100 g portion provides 18.5 g of protein. Add vegetables and choose a simple side for a balanced meal.
How Nutritious Is Oven-baked basa fillet?
Nutrient density
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.
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 Oven-baked basa 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 Oven-baked basa fillet Contain Allergens?
Contains these allergens:
Which Diets Is Oven-baked basa 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
Oven-baked basa fillet Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.