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Oven-baked Black Sea Fish Calories
Omega-3 source, low fat, high protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-baked Black Sea Fish (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 30.8 g of protein, 6 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.
Oven-baked Black Sea Fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
180
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30.8g
· 62% DV
Fat
6g
· 8% 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 70% · Fat 30%
Oven-baked Black Sea Fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.8 g | 62% |
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 Black Sea Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 180 kcal |
| 1 piece (extra small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (medium) | 120 g | 144 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 piece (large) | 250 g | 300 kcal |
| 1 piece (extra large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Oven-baked Black Sea Fish
What fish is used for oven-baked Black Sea fish?
Oven-baked Black Sea fish is a preparation, not one fixed species. Depending on season and availability, it may be made with anchovies, turbot, whiting, bonito, or another fish from the region. Ask which species you are buying, since texture and cooking time vary.
How do you keep oven-baked Black Sea fish from sticking to the tray?
Line the tray with baking paper or lightly oil it before adding the oven-baked Black Sea fish. Dry the fish first and avoid moving it until the underside has set; trying to turn it too early can tear the flesh and leave skin behind.
Should oven-baked Black Sea fish be covered with foil?
Covering oven-baked Black Sea fish with foil helps retain moisture, while baking it uncovered gives the surface a drier finish. For a balance, cover it for most of the cooking and uncover it near the end, checking that the fish is cooked through.
How can you tell when oven-baked Black Sea fish is done?
Oven-baked Black Sea fish is done when its flesh turns opaque and separates easily with a fork. Check the thickest part, especially with a whole fish; if it still looks translucent near the backbone, continue cooking briefly and check again.
Can you bake oven-baked Black Sea fish straight from frozen?
It is better to thaw oven-baked Black Sea fish in the refrigerator before cooking so it cooks more evenly and releases less water onto the tray. Pat it dry before seasoning, and do not refreeze it after thawing.
Does oven-baked Black Sea fish have a lot of bones?
The bones in oven-baked Black Sea fish depend on the species and cut: a fillet is usually easier to eat than a whole fish, while small fish can have many fine bones. Check each portion carefully, particularly when serving children.
What seasoning works well with oven-baked Black Sea fish?
Lemon, black pepper, parsley, and a little olive oil work well with oven-baked Black Sea fish without masking its flavor. Onion or garlic can add depth, but use a light hand with strong spices so they do not overwhelm a delicate fish.
What should you serve with oven-baked Black Sea fish?
Serve oven-baked Black Sea fish with a crisp salad, roasted vegetables, or potatoes for a simple meal. A squeeze of lemon and fresh herbs brighten the plate; choose a lighter side if the fish is served with bread or another substantial accompaniment.
How should you store leftover oven-baked Black Sea fish?
Refrigerate leftover oven-baked Black Sea fish in a covered container promptly and eat it soon, ideally the next day. Discard it if it has been left out for a long time or develops an unusual smell, texture, or appearance.
Why does oven-baked Black Sea fish smell strong?
A strong, sour, or ammonia-like smell in oven-baked Black Sea fish can indicate that the raw fish was not fresh, rather than being a normal seasoning issue. Fresh fish may have a mild sea-like smell; do not eat it if the odor is unpleasant or unusual.
Oven-baked Black Sea Fish Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
Vitamin D
9µg · 45% DV
B6
0.6mg · 35% DV
B3
4.65mg · 29% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
53µg · 35% DV
Potassium ⭐
480mg · 14% DV
Sodium
105mg · 5% DV
Oven-baked Black Sea Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked Black Sea Fish
To burn the 180 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 Black Sea Fish?
Oven-baked Black Sea fish is a simple regional preparation: fish from the Black Sea coast is cooked in the oven, with the exact species varying by season and local catch. The method lets the fish’s own flavour come through, usually with modest seasoning rather than a heavy coating.
Around the Black Sea it can be served as a warm main course with vegetables or salad; elsewhere, it also fits easily into a weeknight meal alongside greens or potatoes. It is a lean, protein-rich choice and a source of omega-3 fats. Pair it with roasted vegetables for a balanced plate, or add lemon and herbs for brightness without making the dish heavier.
How Nutritious Is Oven-baked Black Sea 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 Oven-baked Black Sea 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 Oven-baked Black Sea Fish Contain Allergens?
Contains these allergens:
Which Diets Is Oven-baked Black Sea Fish 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 Black Sea Fish Fat Profile
SATURATED
1.35g
MONOUNSATURATED
2.25g
POLYUNSATURATED
1.65g
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.