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Rosemary Fish Fillet Calories
Omega-3 source, low calorie, enriched with aromatic herbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Rosemary Fish Fillet (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0.6 g of carbs, 25.2 g of protein, 4.2 g of fat and 0.4 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Rosemary Fish Fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
0.6g
· 0% DV
Protein
25.2g
· 50% DV
Fat
4.2g
· 5% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 71% · Fat 27%
Rosemary Fish Fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0.4 g | 1% |
| Protein | 25.2 g | 50% |
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 Rosemary Fish Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 piece (extra small) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 2 piece (double) | 240 g | 288 kcal |
| 1 piece (jumbo) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Rosemary Fish Fillet
How do you cook rosemary fish fillet?
Pat the rosemary fish fillet dry, season it with rosemary, lemon and a little oil, then pan-cook or bake it until opaque and easy to flake. Remove it from the heat as soon as it is done to keep it moist.
What fish is best for rosemary fish fillet?
Rosemary fish fillet can be made with many boneless fish fillets, including cod, haddock, sea bass or salmon. Choose a firm fillet that holds together during cooking; the fish’s thickness and type affect how long it needs.
Can you bake rosemary fish fillet in the oven?
Yes, rosemary fish fillet bakes well in the oven. Place it in a lightly oiled baking dish with rosemary and lemon, and cook uncovered until the flesh turns opaque and separates easily with a fork.
How do you keep rosemary fish fillet from drying out?
Keep rosemary fish fillet moist by avoiding prolonged cooking and checking it early, since thin fillets cook quickly. A light coating of oil and a covered dish can also help; take the fish off the heat once it flakes easily.
Does rosemary fish fillet work better with fresh or dried rosemary?
Both fresh and dried rosemary work in rosemary fish fillet. Fresh sprigs give a milder, more herbal aroma, while dried rosemary is more concentrated; crush it lightly and use less so it does not overpower the fish.
What should you serve with rosemary fish fillet?
Serve rosemary fish fillet with roasted vegetables, a crisp green salad, or potatoes and a squeeze of lemon. For a lighter meal, pair it with vegetables rather than a rich cream sauce, which can mask the herb’s aroma.
Can you use frozen fish for rosemary fish fillet?
Yes, frozen fish works for rosemary fish fillet. Thaw the fillet in the refrigerator, then pat it dry before seasoning; excess surface water can make it steam instead of brown and can dilute the rosemary flavor.
Can rosemary fish fillet be grilled?
Yes, rosemary fish fillet can be grilled, but delicate fillets may break apart on the grate. Use a well-oiled fish basket or a piece of foil, and turn the fish gently only after it releases easily.
How should you store leftover rosemary fish fillet?
Refrigerate leftover rosemary fish fillet promptly in a covered container. Reheat it gently until hot throughout, or flake it cold into a salad; discard it if it develops an unusual smell or texture.
Can you prepare rosemary fish fillet ahead of time?
You can season rosemary fish fillet shortly before cooking, but avoid leaving it for a long time in lemon juice because the acid changes the fish’s texture. For meal prep, keep the fish chilled and add lemon close to cooking.
Rosemary Fish Fillet Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B6
0.36mg · 21% DV
B3
2.64mg · 17% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
408mg · 12% DV
Sodium
78mg · 3% DV
Rosemary Fish Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rosemary Fish Fillet
To burn the 144 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 Rosemary Fish Fillet?
Rosemary Fish Fillet is a portion of fish cut into a fillet and seasoned with rosemary. The fish species and cooking method can vary; the herb lends it a fragrant, pine-like note without needing a heavy sauce.
It is commonly served as a main course, baked or pan-cooked, with lemon, vegetables or a simple salad. Its nutritional profile is protein-forward and relatively light: per 100 g, it provides 21 g of protein and 120 calories. Omega-3 content depends on the type of fish. For an easy, lighter meal, cook it with modest added oil and pair it with greens or roasted vegetables.
How Nutritious Is Rosemary Fish Fillet?
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
High
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 Rosemary Fish 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 Rosemary Fish Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Rosemary Fish Fillet 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
Rosemary Fish Fillet Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.32g
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.