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Prepared fish fillet, baked Calories
Baked prepared fish fillet; high in protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Prepared fish fillet, baked (140 g) has 255 calories. That works out to 182 calories per 100 g. It contains 11.8 g of carbs, 26.5 g of protein, 11.3 g of fat and 0.8 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Prepared fish fillet, baked Nutrition Facts
Selected: 1 piece (medium) · 140 g
255
KCAL / 140G
Carbs
11.8g
· 4% DV
Protein
26.5g
· 53% DV
Fat
11.3g
· 14% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 42% · Fat 39%
Prepared fish fillet, baked nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 2.24 g | 11% |
| Trans fat | 0.06 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 11.8 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 26.5 g | 53% |
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 Prepared fish fillet, baked?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 255 kcal |
| 1 piece (thin) | 70 g | 127 kcal |
| 1 piece (small) | 90 g | 164 kcal |
| 100 g | 100 g | 182 kcal |
| 1 serving (half) | 120 g | 218 kcal |
| 1 cup (diced) | 160 g | 291 kcal |
| 1 piece (thick) | 170 g | 309 kcal |
| 1 piece (large) | 200 g | 364 kcal |
| 1 serving (double) | 240 g | 437 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Prepared fish fillet, baked
How do you cook a frozen prepared fish fillet, baked?
Cook a frozen prepared fish fillet, baked, from frozen only if its package says you can. Some products need thawing first, and cooking times vary by thickness and coating. Follow the package directions rather than guessing a time.
Is a prepared fish fillet, baked, already cooked?
Yes, a prepared fish fillet, baked, is generally sold cooked and needs reheating before serving. Some oven-ready products are still raw, though, so check the cooking instructions and make sure a raw fillet is fully cooked before eating.
How do you reheat a prepared fish fillet, baked, without drying it out?
Reheat a prepared fish fillet, baked, in a moderate oven until the centre is hot, following the package directions when available. Avoid prolonged heating, which can dry the fish; a microwave is quicker but may soften any coating.
What fish is used in a prepared fish fillet, baked?
A prepared fish fillet, baked, can be made from different species, so the product name alone does not identify the fish. Look for the species in the ingredient list or product description, especially if you are choosing a particular flavour or texture.
Does a prepared fish fillet, baked, contain bones?
It can. A prepared fish fillet, baked, is usually deboned, but small pin bones may remain. Check each piece carefully before serving it, especially to children, and remove any bones with clean fingers or tweezers.
Why does a prepared fish fillet, baked, turn soggy?
A prepared fish fillet, baked, often turns soggy when steam gets trapped around it, particularly in a microwave or sealed container. Reheat it uncovered in an oven or air fryer to help the outside stay crisp, if the product has a coating.
What should you serve with a prepared fish fillet, baked?
Serve a prepared fish fillet, baked, with a green salad, roasted vegetables, or potatoes for a simple meal. Lemon and a light sauce complement the fish; if the fillet is already seasoned, keep the sides lightly salted.
How long does a prepared fish fillet, baked, keep in the fridge?
A cooked prepared fish fillet, baked, keeps for 3–4 days in a covered container in a refrigerator. Refrigerate leftovers within two hours of cooking or serving, and discard them if they develop an unusual smell or appearance.
Can you eat a prepared fish fillet, baked, cold?
Yes, you can eat a prepared fish fillet, baked, cold if it was fully cooked and promptly refrigerated. Keep it chilled until serving, and do not eat it cold if the package says it must be cooked before consumption.
Can you freeze leftover prepared fish fillet, baked?
Yes, you can freeze leftover prepared fish fillet, baked, if it was cooled and refrigerated promptly; its texture may be softer after thawing. Freeze it in an airtight container and thaw it in the refrigerator rather than on the counter.
Prepared fish fillet, baked Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B3
5.46mg · 34% DV
B6
0.34mg · 20% DV
Vitamin D
2.94µg · 15% DV
Minerals
Selenium
39µg · 71% DV
Phosphorus
294mg · 42% DV
Iodine
45µg · 30% DV
Sodium
588mg · 26% DV
Potassium ⭐
406mg · 12% DV
Prepared fish fillet, baked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Prepared fish fillet, baked
To burn the 255 calories in 1 piece (medium) (140 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 Prepared fish fillet, baked?
Prepared fish fillet, baked is a convenient serving of fish fillet cooked in the oven. It may be simply seasoned or include a coating, depending on the product. The flesh is usually tender and flakes apart easily, with a mild savoury flavour that works well with lemon, herbs and a crisp salad.
It can be served as a quick main meal with vegetables, potatoes or rice; in many places, it also makes an easy filling for a sandwich or grain bowl. This is a protein-rich choice, though its overall richness varies with the seasoning and preparation. For a lighter plate, pair it with greens and a squeeze of lemon rather than a heavy sauce.
How Nutritious Is Prepared fish fillet, baked?
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 Prepared fish fillet, baked 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 Prepared fish fillet, baked Contain Allergens?
Contains these allergens:
Which Diets Is Prepared fish fillet, baked 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
— Not suitable
Low FODMAP
— Not suitable
Prepared fish fillet, baked Fat Profile
SATURATED
2.24g
MONOUNSATURATED
3.5g
POLYUNSATURATED
2.66g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.