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Oven-Baked Breaded Hake Fillet Calories
Source of protein and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-Baked Breaded Hake Fillet (150 g) has 1086 calories. That works out to 724 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 0 g of fat and 0 g of fiber. Its 51 µg of Selenium covers 93% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Oven-Baked Breaded Hake Fillet Nutrition Facts
Selected: 1 piece (medium) · 150 g
1086
KCAL / 150G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
0g
· 0% 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 0% · Fat 100%
Oven-Baked Breaded Hake Fillet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1086 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0.05 g | |
| Sodium | 510 mg | 22% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
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 Breaded Hake Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 1086 kcal |
| 1 piece (small) | 80 g | 579 kcal |
| 100 g | 100 g | 724 kcal |
| 1 serving (small) | 120 g | 869 kcal |
| 1 cup (shredded) | 140 g | 1014 kcal |
| 1 serving (medium) | 180 g | 1303 kcal |
| 1 piece (large) | 220 g | 1593 kcal |
| 1 serving (large) | 250 g | 1810 kcal |
Calculated from 724 calories per 100 g.
Frequently Asked Questions About Oven-Baked Breaded Hake Fillet
How do you know when an oven-baked breaded mezgit fillet is cooked?
An oven-baked breaded mezgit fillet is cooked when the centre is opaque and the flesh separates easily with a fork. Check the thickest part rather than judging by a browned coating alone, since the outside can crisp before the fish is done.
Can you cook an oven-baked breaded mezgit fillet in an air fryer?
Yes, you can cook a breaded mezgit fillet in an air fryer. Arrange the pieces in a single layer so hot air reaches the coating, and follow the product’s cooking directions if using a frozen ready-made fillet.
Is mezgit the same fish as hake?
No. In Turkey, mezgit usually refers to whiting, while hake is a different fish; “oven-baked breaded hake fillet” is therefore not an exact translation of fırında pane mezgit fileto. The Turkish dish is best described in English as a breaded whiting fillet.
Does an oven-baked breaded mezgit fillet contain bones?
It can contain small bones, even when sold as a fillet. Check an oven-baked breaded mezgit fillet carefully before serving, especially for children, and remove any bones you find; breading can make them harder to spot.
What is an oven-baked breaded mezgit fillet made of?
An oven-baked breaded mezgit fillet is fish coated in a breading, commonly made with flour, egg and breadcrumbs, then baked. Ready-made versions may use additional ingredients, so the exact coating depends on how the fillet was prepared.
Is oven-baked breaded mezgit fillet healthier than deep-fried breaded fish?
Generally, yes: baking avoids immersing the breaded mezgit fillet in hot oil, so it can require less added fat than deep-frying. The coating and any oil used still affect the finished dish, and ready-made versions can differ from homemade ones.
How do you stop breading from getting soggy on an oven-baked mezgit fillet?
To keep an oven-baked mezgit fillet’s breading crisp, preheat the oven and leave space between pieces on the tray. Pat fresh fish dry before coating it, and avoid covering the fillets while they bake, since trapped steam softens the crust.
What should you serve with an oven-baked breaded mezgit fillet?
Serve an oven-baked breaded mezgit fillet with a crisp salad, roasted vegetables or potatoes. A lemon wedge adds brightness, while peas or a simple slaw make an easy side when you want a familiar fish-and-chips-style meal without deep-frying.
How should you reheat leftover oven-baked breaded mezgit fillet?
Reheat leftover breaded mezgit fillet in an oven or air fryer to bring back some crispness. A microwave heats it quickly but tends to soften the coating; refrigerate leftovers promptly and reheat only what you plan to eat.
Can you freeze homemade breaded mezgit fillets before baking?
Yes, you can freeze homemade breaded mezgit fillets before baking. Freeze them separated on a tray first, then transfer them to a sealed container; bake from frozen until the fish is opaque throughout, allowing extra cooking time as needed.
Oven-Baked Breaded Hake Fillet Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
B3
7.2mg · 45% DV
B6
0.38mg · 22% DV
B2
0.21mg · 16% DV
Minerals
Selenium
51µg · 93% DV
Iodine
120µg · 80% DV
Phosphorus
338mg · 48% DV
Sodium
510mg · 22% DV
Potassium ⭐
465mg · 14% DV
Oven-Baked Breaded Hake Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-Baked Breaded Hake Fillet
To burn the 1086 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 Breaded Hake Fillet?
Fırında pane mezgit fileto is an oven-baked breaded whiting fillet: boneless mezgit is coated in a crisp crumb layer and baked. It is a straightforward way to prepare this mild fish at home, without the pan-frying often used for breaded fillets.
The coating turns golden and crunchy while the fish stays tender and delicate. Serve it hot with lemon and a green salad, or add potatoes or rice for a more substantial meal; it also works well in a fish sandwich. Whiting provides protein and selenium. For a lighter plate, pair the fillet with vegetables and keep rich sauces to a small serving.
How Nutritious Is Oven-Baked Breaded Hake Fillet?
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
Low
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 Breaded Hake Fillet Processed?
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.
Does Oven-Baked Breaded Hake Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Oven-Baked Breaded Hake Fillet Good For?
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
Oven-Baked Breaded Hake Fillet Fat Profile
SATURATED
1.58g
MONOUNSATURATED
4.72g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.