Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Rockfish Fillet Calories
Lean protein, omega-3, low calorie, rich in minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Rockfish Fillet (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 1.8 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Rockfish Fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
108
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
1.8g
· 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 85% · Fat 15%
Rockfish Fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Rockfish Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 108 kcal |
| 1 piece (extra small) | 60 g | 54 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (medium) | 150 g | 135 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1 serving (large) | 200 g | 180 kcal |
| 1 piece (extra large) | 250 g | 225 kcal |
| 1 piece (jumbo) | 300 g | 270 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Rockfish Fillet
How do you cook rockfish fillet?
Rockfish fillet can be pan-seared, baked, grilled, or steamed. Its lean flesh cooks quickly and flakes easily, so take it off the heat once opaque and just beginning to separate with a fork.
What does rockfish fillet taste like?
Rockfish fillet has a mild, slightly sweet flavor and a tender, flaky texture. Its gentle taste works well with lemon, herbs, and simple seasonings, and it can take on stronger marinades without becoming overpowering.
How do you bake rockfish fillet without drying it out?
Bake rockfish fillet with a little oil or another moist topping, and check it before it overcooks. It is ready when the flesh turns opaque and flakes easily; lean fillets can become dry if left in the oven too long.
Can you eat the skin on rockfish fillet?
Yes, rockfish fillet skin is edible if it has been properly cleaned and scaled. For a crisp result, pat it dry and cook it skin-side down in a hot pan; remove it if the skin is not to your liking.
Does rockfish fillet have bones?
Most rockfish fillets have the larger bones removed, but small pin bones may remain. Run your fingers along the flesh before cooking and pull out any bones you find with clean tweezers.
Is rockfish fillet the same as red snapper?
No, rockfish and red snapper are different fish, although both have mild white flesh and can sometimes be used similarly in recipes. “Rockfish” is also a broad common name for multiple species, so the exact fish can vary.
What can you use instead of rockfish fillet?
Cod, snapper, or another mild white fish can often replace rockfish fillet in a recipe. Choose a similarly thick, flaky fillet and adjust the cooking time to its thickness, since thinner substitutes may cook faster.
How should you store fresh rockfish fillet?
Keep fresh rockfish fillet covered in the coldest part of the refrigerator and cook it within one to two days. If it smells sour or feels unusually slimy, discard it rather than tasting it.
Can you freeze rockfish fillet?
Yes, rockfish fillet freezes well when wrapped airtight to limit exposure to air. Thaw it in the refrigerator before cooking, and do not refreeze it after thawing unless it has first been cooked.
Is rockfish fillet high in mercury?
Mercury levels in rockfish can vary by species, size, and where it was caught, so there is no single level for every fillet. Follow local fish-consumption advisories, especially if you are pregnant or feeding young children.
Rockfish Fillet Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
B6
0.3mg · 18% DV
B3
2.52mg · 16% DV
B5
0.6mg · 12% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
72mg · 3% DV
Rockfish Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rockfish Fillet
To burn the 108 calories in 1 piece (medium) (120 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 Rockfish Fillet?
Rockfish Fillet is the boneless cut of a rockfish, a common name for several sea-dwelling species rather than one single fish. The flesh is mild and usually white, and the exact species and source depend on the fishery. In North American cooking, particularly along the Pacific coast, rockfish is often baked or pan-seared, served with lemon and herbs, or used in fish tacos. Elsewhere, it works much like other mild white fish: pair it with vegetables, potatoes or a crisp salad.
It is a lean source of protein, with 18.5 g per 100 g, and has little fat. For a lighter meal, bake or grill the fillet with a little oil instead of deep-frying; take care not to overcook it, as lean fish can dry out.
How Nutritious Is Rockfish Fillet?
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 Rockfish Fillet 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 Rockfish Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Rockfish Fillet 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
Rockfish Fillet Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Rockfish Fillet
Foods Similar to Rockfish Fillet
Have another question about Rockfish Fillet?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.