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Oven-grilled fish Calories
Lean or lightly oiled fish, oven-grilled for a healthy protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-grilled fish (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 4.5 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven-grilled fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
180
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33g
· 66% DV
Fat
4.5g
· 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 77% · Fat 23%
Oven-grilled fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33 g | 66% |
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-grilled 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) | 180 g | 216 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 piece (extra large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Oven-grilled fish
How do you make oven-grilled fish at home?
To make oven-grilled fish, pat the fish dry, brush it lightly with oil, and season it with salt, pepper, and herbs. Cook it on a preheated tray or rack, checking early so the fish stays moist rather than overcooking.
Which fish is best for oven-grilled fish?
Sea bass, sea bream, trout, and salmon all work well for oven-grilled fish. Choose whole fish of a similar size for even cooking, or use evenly thick fillets so thinner pieces do not dry out first.
What temperature should you use for oven-grilled fish, and how long does it take?
Around 400°F (200°C) is a useful starting point for oven-grilled fish, but cooking time varies with the fish’s thickness and whether it is whole or filleted. It is done when the flesh flakes easily; a food thermometer should read 145°F (63°C) at the thickest part.
How do you keep oven-grilled fish from drying out?
Keep oven-grilled fish from drying out by brushing it with a little oil and taking it out as soon as it is cooked through. Thin fillets need close attention, while thicker pieces are less likely to overcook before the centre is done.
Should you use the broiler or bake setting for oven-grilled fish?
Use the broiler setting when you want a browned surface, but watch oven-grilled fish closely because the top can cook quickly. The regular bake setting is easier to control for thick pieces or whole fish; you can briefly broil at the end for extra colour.
Is it better to wrap oven-grilled fish in foil?
Foil keeps oven-grilled fish moist but traps steam, so the surface will be less crisp and browned. Cook it uncovered for a more grilled finish, or open the foil near the end if you want some surface colour.
Should you marinate oven-grilled fish before cooking?
Marinating oven-grilled fish is optional; a short coating of oil, herbs, and seasoning adds flavour without masking the fish. If you use lemon juice, avoid leaving delicate fish in it for a long time, as the acid can change its texture.
How can you tell when oven-grilled fish is fully cooked?
Oven-grilled fish is cooked when the flesh turns opaque and separates easily into flakes at its thickest point. For a precise check, use a food thermometer; the centre should reach 145°F (63°C).
What should you serve with oven-grilled fish?
Serve oven-grilled fish with roasted vegetables, potatoes, or a crisp green salad. A simple lemon dressing or fresh herbs complement the fish without overpowering it, and grains such as rice or couscous make the meal more filling.
How long does leftover oven-grilled fish keep?
Leftover oven-grilled fish keeps for three to four days in a covered container in the refrigerator. Refrigerate it within two hours of cooking, and reheat only what you plan to eat so the fish does not become dry.
Oven-grilled fish Vitamins & Minerals
Vitamins
B12
3.75µg · 156% DV
Vitamin D
7.5µg · 38% DV
B6
0.45mg · 26% DV
B3
3.75mg · 23% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
315mg · 45% DV
Iodine
53µg · 35% DV
Potassium ⭐
495mg · 15% DV
Sodium
105mg · 5% DV
Oven-grilled fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-grilled 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-grilled fish?
Oven-grilled fish is prepared by cooking fish under an oven’s grill setting, often with a little oil and simple seasoning. It’s a flexible home-cooking method rather than a dish tied to one particular region; the type of fish and seasonings vary with local tastes and availability.
The surface turns lightly browned while the flesh stays tender and moist. Serve it with lemon, a crisp salad and seasonal vegetables, or alongside potatoes or grains for a more substantial meal. With about 22 g of protein per 100 g and little fat when lightly oiled, it makes a protein-forward main that suits many eating styles. For a lighter plate, use a modest amount of oil and pair it with vegetables instead of fried sides.
How Nutritious Is Oven-grilled fish?
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-grilled 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-grilled fish Contain Allergens?
Contains these allergens:
Which Diets Is Oven-grilled 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-grilled fish Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1.5g
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.