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Oven-baked fish without oil Calories
Lean, high-protein fish baked in the oven without added oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-baked fish without oil (150 g) has 192 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 39 g of protein, 4.1 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven-baked fish without oil Nutrition Facts
Selected: 1 piece (medium) · 150 g
192
KCAL / 150G
Carbs
0g
· 0% DV
Protein
39g
· 78% DV
Fat
4.1g
· 5% 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 81% · Fat 19%
Oven-baked fish without oil nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 39 g | 78% |
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 fish without oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 192 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (shredded) | 140 g | 179 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 piece (large) | 220 g | 282 kcal |
| 1 serving (large) | 250 g | 320 kcal |
| 1 piece (whole) | 300 g | 384 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Oven-baked fish without oil
How do you make oven-baked fish without oil?
To make oven-baked fish without oil, pat the fish dry, season it, and place it on parchment paper or in a covered baking dish. Bake in a preheated oven until the flesh turns opaque and flakes easily with a fork.
Which fish is best for oven-baked fish without oil?
Cod, haddock, tilapia, sea bass, and salmon can all be baked without added oil. Lean white fish gives a particularly light result, while thicker or fattier fillets may stay moist more easily; adjust the cooking time to the cut.
What temperature should you use for oven-baked fish without oil?
Around 400°F (200°C) works well for oven-baked fish without oil. The cooking time depends on the fish’s thickness and whether it is whole or filleted, so check that the flesh is opaque and separates easily rather than relying on a fixed time.
How do you stop oven-baked fish without oil from sticking to the pan?
Use parchment paper, a silicone baking mat, or a covered baking dish to keep oven-baked fish without oil from sticking. If you use a bare pan, the fish may adhere as it cooks, so avoid turning delicate fillets before they release easily.
How can you keep oven-baked fish without oil from drying out?
Keep oven-baked fish without oil moist by avoiding overcooking and checking thin fillets early. Baking it in a covered dish or a sealed parchment parcel traps steam; remove the fish as soon as it flakes easily.
What seasonings go well with oven-baked fish without oil?
Lemon, garlic, black pepper, dill, parsley, paprika, and dried herbs pair well with oven-baked fish without oil. Add sliced onion or tomatoes to the baking dish for extra aroma and moisture without adding cooking oil.
Should oven-baked fish without oil be wrapped in foil?
Foil is optional for oven-baked fish without oil. A sealed foil packet traps steam and helps keep the fish moist, while an open baking dish gives the surface a drier finish; parchment paper is another convenient option.
Can you bake frozen fish without oil?
Yes, you can bake frozen fish without oil, although it usually needs longer than thawed fish. Follow the package directions when available, and make sure the center is opaque and flakes easily before serving; excess ice can make the result watery.
How long does oven-baked fish without oil keep in the fridge?
Oven-baked fish without oil keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and reheat only the portion you plan to eat so the fish is not repeatedly warmed and dried out.
Is oven-baked fish without oil good for weight loss?
Oven-baked fish without oil can fit a weight-loss meal because it provides protein without added cooking oil. Protein can help with fullness, but what you serve alongside it and the overall eating pattern also affect the meal’s energy and staying power.
Oven-baked fish without oil Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B3
8.7mg · 54% DV
B6
0.75mg · 44% DV
B5
1.13mg · 23% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
53µg · 35% DV
Potassium ⭐
540mg · 16% DV
Sodium
105mg · 5% DV
Oven-baked fish without oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked fish without oil
To burn the 192 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 fish without oil?
Oven-baked fish without oil is fish cooked in the oven with no added oil; the species and seasoning can vary. It is a straightforward way to prepare fish found in many food traditions, from a simply seasoned fillet to a whole fish baked with herbs and lemon.
The flesh stays tender, while the surface may turn lightly golden. Serve it with salad or cooked vegetables, and add potatoes, rice or bread if you want a more substantial meal. With 26 g of protein per 100 g and little fat, it makes a lean, protein-rich main dish. Since the type and thickness of the fish affect cooking time, check it as it bakes to help keep it moist.
How Nutritious Is Oven-baked fish without oil?
Nutrient density
Very 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 fish without oil 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 fish without oil Contain Allergens?
Contains these allergens:
Which Diets Is Oven-baked fish without oil 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 fish without oil Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.