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Oven-steamed fish Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-steamed fish (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 3.3 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven-steamed fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
165
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33g
· 66% DV
Fat
3.3g
· 4% 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 82% · Fat 18%
Oven-steamed fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| 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-steamed fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 165 kcal |
| 1 slice (thin) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 slice (thick) | 120 g | 132 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1 piece (extra large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Oven-steamed fish
How do you make oven-steamed fish?
Place the fish in a covered ovenproof dish or wrap it loosely in parchment, adding a splash of water or broth and any vegetables you like. Cook until the flesh turns opaque and flakes easily with a fork.
What is the best fish for oven-steamed fish?
Firm fish such as sea bass, cod, trout, or snapper work well for oven-steamed fish. You can use a whole fish or thick fillets; thinner pieces cook faster, so check them early to keep them moist.
How long does oven-steamed fish take to cook?
Cooking time for oven-steamed fish depends on the thickness of the pieces and the oven. It is done when the flesh is opaque and separates easily; a food thermometer should read 63°C (145°F) at the thickest point.
Should you cover oven-steamed fish with foil?
Yes, covering oven-steamed fish helps trap the steam and keeps the flesh moist. Use a lidded ovenproof dish or make a loose foil packet, leaving a little room around the fish rather than wrapping it tightly.
What vegetables go well in oven-steamed fish?
Onions, tomatoes, bell peppers, zucchini, and thinly sliced potatoes all work well with oven-steamed fish. Cut firm vegetables small or thin so they cook through before the fish is done.
Can you make oven-steamed fish with frozen fish?
Yes, but thawing the fish in the refrigerator first gives the most even result. Pat it dry before cooking; if you use it frozen, expect a longer cooking time and check that the thickest part is fully cooked.
Why does oven-steamed fish turn out watery?
Oven-steamed fish can turn watery when frozen fish releases excess liquid or when the dish contains too much added water. Thaw and pat frozen fish dry, and use only a small splash of liquid because the fish and vegetables release moisture as they cook.
Do you need to marinate fish before making oven-steamed fish?
No, oven-steamed fish does not need a long marinade. Season it shortly before cooking with herbs, salt, pepper, and a little lemon; a strongly acidic marinade left on too long can change the texture of the fish.
What should you serve with oven-steamed fish?
Serve oven-steamed fish with a green salad, steamed vegetables, rice, or potatoes. The light cooking juices are also good spooned over the side dish, and lemon wedges let everyone add citrus to taste.
How should you store leftover oven-steamed fish?
Put leftover oven-steamed fish in a covered container and refrigerate it promptly. For best quality, eat it within 1–2 days; reheat only the portion you plan to serve, and discard it if its smell or appearance has changed.
Oven-steamed fish Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
Vitamin D
6µg · 30% DV
B6
0.45mg · 26% DV
B3
3.15mg · 20% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
60µg · 40% DV
Potassium ⭐
570mg · 17% DV
Sodium
90mg · 4% DV
Oven-steamed fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-steamed fish
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-steamed fish?
Oven-steamed fish is fish cooked in the oven with moisture trapped around it, often in a covered dish or parcel. Recipes may include vegetables, herbs, lemon or a little liquid, but the fish and seasonings vary by region and household; it is a cooking method rather than one fixed recipe.
The gentle heat keeps the flesh moist and tender, with a clean flavour that works well with citrus and fresh herbs. It can be served with vegetables, potatoes or grains, whether as a simple weeknight meal or part of a larger spread. It is high in protein and relatively low in fat: a 100 g portion has 22 g of protein and 2.2 g of fat. Use modest added oil and plenty of vegetables for a lighter plate.
How Nutritious Is Oven-steamed 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-steamed 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-steamed fish Contain Allergens?
Contains these allergens:
Which Diets Is Oven-steamed fish 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
✓ Suitable
Low FODMAP
— Not suitable
Oven-steamed fish Fat Profile
SATURATED
0.75g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.