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Oven-baked bonito with potatoes and onions Calories
High in protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oven-baked bonito with potatoes and onions (300 g) has 426 calories. That works out to 142 calories per 100 g. It contains 24.3 g of carbs, 45.6 g of protein, 16.8 g of fat and 3.6 g of fiber. Its 10.8 µg of B12 covers 450% of the Daily Value. Its glycemic index is 57 (low), so it raises blood sugar slowly.
Oven-baked bonito with potatoes and onions Nutrition Facts
Selected: 1 serving (medium) · 300 g
426
KCAL / 300G
Carbs
24.3g
· 9% DV
Protein
45.6g
· 91% DV
Fat
16.8g
· 22% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 42% · Fat 35%
Oven-baked bonito with potatoes and onions nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 426 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0 g | |
| Sodium | 204 mg | 9% |
| Total carbohydrate | 24.3 g | 9% |
| Fiber | 3.6 g | 13% |
| Protein | 45.6 g | 91% |
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 Serving of Oven-baked bonito with potatoes and onions?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 426 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (small) | 180 g | 256 kcal |
| 1 piece (medium) | 220 g | 312 kcal |
| 1 cup (diced) | 250 g | 355 kcal |
| 1 serving (large) | 400 g | 568 kcal |
| 1 serving (extra large) | 550 g | 781 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Oven-baked bonito with potatoes and onions
How do you make oven-baked bonito with potatoes and onions?
Oven-baked bonito with potatoes and onions is made by arranging bonito portions with sliced potatoes and onions, then seasoning and baking until the potatoes are tender and the fish flakes easily. Cut the potatoes thinly so they cook through alongside the fish.
Is bonito the same as tuna in oven-baked bonito with potatoes and onions?
No. Bonito is a smaller tuna-family fish, but it is not the same fish as the tuna commonly sold as steaks or canned tuna. Oven-baked bonito with potatoes and onions has a distinct, rich flavor and is usually made with fresh bonito portions.
How can you keep oven-baked bonito with potatoes and onions from drying out?
To keep oven-baked bonito with potatoes and onions moist, take it out as soon as the flesh turns opaque and separates easily with a fork. A little olive oil and the moisture from the onions also help; prolonged baking can make bonito dry.
Should you use bonito steaks or fillets for oven-baked bonito with potatoes and onions?
Bonito steaks are a convenient choice for oven-baked bonito with potatoes and onions, while fillets work well if you prefer fewer bones at the table. Fillets can cook faster, so check them earlier than thicker steaks.
Why are the potatoes still hard in oven-baked bonito with potatoes and onions?
The potatoes in oven-baked bonito with potatoes and onions may stay hard if they are cut too thick or added too late to cook fully. Slice them thinly, or give them a head start in the oven before adding the fish.
What seasoning goes well with oven-baked bonito with potatoes and onions?
Black pepper, oregano, paprika, and lemon complement oven-baked bonito with potatoes and onions. Use the seasoning lightly so it does not overwhelm bonito’s savory flavor, and add fresh herbs or lemon after baking for brightness.
What can you serve with oven-baked bonito with potatoes and onions?
A green salad, leafy greens, or simply dressed vegetables go well with oven-baked bonito with potatoes and onions. Since the dish already includes potatoes, a fresh, lighter side balances the meal without competing with the fish.
Can you make oven-baked bonito with potatoes and onions with frozen bonito?
Yes, oven-baked bonito with potatoes and onions can be made with frozen bonito. Thaw it in the refrigerator and pat it dry before baking; excess water can make the fish cook unevenly and leave the potatoes soggy.
How should you store leftover oven-baked bonito with potatoes and onions?
Store leftover oven-baked bonito with potatoes and onions in a covered container in the refrigerator and reheat only the portion you plan to eat. Avoid leaving cooked fish at room temperature for an extended period.
Does bonito need to be scaled and cleaned before making oven-baked bonito with potatoes and onions?
Yes, the bonito should be cleaned before making oven-baked bonito with potatoes and onions; ask the fishmonger to gut and scale it if needed. If using steaks, watch for the central bone when serving, especially to children.
Oven-baked bonito with potatoes and onions Vitamins & Minerals
Vitamins
B12
10.8µg · 450% DV
B3
20.7mg · 129% DV
B6
1.26mg · 74% DV
Vitamin D
8.4µg · 42% DV
Minerals
Selenium
93µg · 169% DV
Phosphorus
549mg · 78% DV
Iodine
66µg · 44% DV
Copper
0.3mg · 33% DV
Potassium ⭐
1101mg · 32% DV
Sodium
204mg · 9% DV
Oven-baked bonito with potatoes and onions Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked bonito with potatoes and onions
To burn the 426 calories in 1 serving (medium) (300 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 bonito with potatoes and onions?
Oven-baked bonito with potatoes and onions is a Turkish home-style dish: slices of bonito are baked alongside potatoes and onions until tender. Bonito is a flavorful, oily fish that is especially familiar in Turkey when in season, and it is also enjoyed in other coastal cuisines.
Baking keeps the fish moist, while the potatoes take on its savory juices and the onions soften and sweeten. Serve it warm with lemon and a crisp salad for an easy lunch or dinner. It provides substantial protein as well as omega-3 fats, with the potatoes making the meal more filling. For a lighter plate, use a smaller share of potatoes and add extra vegetables or salad.
How Nutritious Is Oven-baked bonito with potatoes and onions?
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 bonito with potatoes and onions 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 bonito with potatoes and onions Contain Allergens?
Contains these allergens:
Which Diets Is Oven-baked bonito with potatoes and onions 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
Oven-baked bonito with potatoes and onions Fat Profile
SATURATED
3.15g
MONOUNSATURATED
7.35g
POLYUNSATURATED
4.95g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.