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Oven-Grilled Haddock Calories
Lean protein and vitamin B12 source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-Grilled Haddock (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 36 g of protein, 1.2 g of fat and 0 g of fiber. Its 315 µg of Iodine covers 210% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven-Grilled Haddock Nutrition Facts
Selected: 1 piece (medium) · 150 g
165
KCAL / 150G
Carbs
0g
· 0% DV
Protein
36g
· 72% DV
Fat
1.2g
· 2% 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 93% · Fat 7%
Oven-Grilled Haddock nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36 g | 72% |
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 Haddock?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 165 kcal |
| 1 ounce (medium) | 28.4 g | 31 kcal |
| 1 piece (small) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 cup (shredded) | 140 g | 154 kcal |
| 1 serving (medium) | 180 g | 198 kcal |
| 1 piece (large) | 220 g | 242 kcal |
| 1 serving (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Oven-Grilled Haddock
How do you make fırında ızgara mezgit?
Fırında ızgara mezgit means Turkish oven-grilled whiting, not haddock. Pat the whiting dry, season it with a little oil and your preferred herbs, then bake until the flesh turns opaque and flakes easily. Avoid moving the delicate fillets around while they cook.
What temperature and cooking time work for fırında ızgara mezgit?
Bake fırında ızgara mezgit at about 400°F (200°C) for roughly 12–18 minutes, depending on the thickness of the fillets. It is ready when the flesh is opaque and separates easily with a fork; thin pieces need less time.
Why does fırında ızgara mezgit fall apart?
Fırında ızgara mezgit can fall apart because whiting has delicate, soft flesh. Turning the fillets during cooking or leaving them in the oven too long makes this more likely; use a wide spatula and transfer each piece carefully.
Is fırında ızgara mezgit the same as haddock?
No. Fırında ızgara mezgit is Turkish oven-grilled whiting, while haddock is a different fish. The English label “Oven-Grilled Haddock” is not an accurate identification of the Turkish-named dish, so recipes for the two fish are not necessarily interchangeable.
Should you leave the skin on fırında ızgara mezgit?
You can leave the skin on fırında ızgara mezgit if it has been cleaned and scaled. Oven-baked whiting skin is usually not as crisp as pan-fried skin, so remove it after cooking if you prefer a softer, boneless bite.
Can you make fırında ızgara mezgit with frozen whiting?
Yes, fırında ızgara mezgit works with frozen whiting. Thaw the fillets in the refrigerator first and blot them dry before seasoning; excess moisture can make the fish steam in the oven rather than grill.
What seasonings go well with fırında ızgara mezgit?
Lemon, black pepper, parsley, garlic, and thyme complement fırında ızgara mezgit without overpowering its mild flavor. Use herbs sparingly, and add lemon before or after baking depending on how bright you want the finished dish to taste.
What should you serve with fırında ızgara mezgit?
Serve fırında ızgara mezgit with a crisp salad, roasted vegetables, or potatoes for a balanced meal. A lemony green salad is especially good with the mild fish, while rice or crusty bread makes the meal more substantial.
How should you store leftover fırında ızgara mezgit?
Refrigerate leftover fırında ızgara mezgit in a covered container as soon as it has cooled, and eat it within a few days. Reheat it gently until hot; high heat can dry out the lean fish and make its texture tough.
How can you tell when fırında ızgara mezgit is cooked?
Fırında ızgara mezgit is cooked when its flesh has turned opaque and flakes apart easily with a fork. Check the thickest part of a fillet, since thinner edges cook sooner and can become dry while the center finishes.
Oven-Grilled Haddock Vitamins & Minerals
Vitamins
B12
2.7µg · 113% DV
B3
8.55mg · 53% DV
B6
0.45mg · 26% DV
B2
0.24mg · 18% DV
Minerals
Iodine
315µg · 210% DV
Selenium
57µg · 104% DV
Phosphorus
360mg · 51% DV
Potassium ⭐
503mg · 15% DV
Sodium
105mg · 5% DV
Oven-Grilled Haddock Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-Grilled Haddock
To burn the 165 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 Haddock?
Oven-Grilled Haddock is listed under that name, but the Turkish dish name refers to mezgit, a delicate white fish commonly known in English as whiting—not haddock. It is cooked in the oven on a grill setting, with the fish’s mild flavour kept at the centre rather than masked by a heavy coating.
Serve it with lemon, herbs and a crisp salad, or alongside roasted vegetables; in Turkey, mezgit is also often enjoyed with simple sides such as greens and bread. It makes a light main course, with 24 g of protein and 0.8 g of fat per 100 g. A little oil is enough for flavour, and fresh vegetables make an easy, balanced pairing.
How Nutritious Is Oven-Grilled Haddock?
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-Grilled Haddock 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 Haddock Contain Allergens?
Contains these allergens:
Which Diets Is Oven-Grilled Haddock 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 Haddock Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.41g
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.