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Salt-baked fish Calories
High-protein, very low-carb fish baked in a salt crust; sodium can be high
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salt-baked fish (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 43.6 g of protein, 5 g of fat and 0 g of fiber. Its 4.3 µg of B12 covers 180% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salt-baked fish Nutrition Facts
Selected: 1 piece (medium) · 180 g
230
KCAL / 180G
Carbs
0g
· 0% DV
Protein
43.6g
· 87% DV
Fat
5g
· 6% 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 79% · Fat 21%
Salt-baked fish nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 43.6 g | 87% |
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 Salt-baked fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 230 kcal |
| 1 ounce (medium) | 85 g | 109 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 120 g | 154 kcal |
| 1 cup (shredded) | 140 g | 179 kcal |
| 1 serving (half) | 150 g | 192 kcal |
| 1 cup (chopped) | 160 g | 205 kcal |
| 1 serving (whole) | 220 g | 282 kcal |
| 1 piece (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Salt-baked fish
What is salt-baked fish?
Salt-baked fish is a whole fish cooked inside a hardened shell of salt. The crust surrounds the fish as it cooks and is removed before serving, leaving the flesh moist and tender.
How do you make salt-baked fish at home?
To make salt-baked fish, cover a prepared whole fish with coarse salt mixed with a little water or egg white, then bake it until cooked through. Crack away the crust at the table and serve the fish flesh without the salt.
What fish is best for salt-baked fish?
Whole sea bass and sea bream are popular choices for salt-baked fish because their firm flesh holds together well. Choose a fresh fish that fits your oven and have it gutted, while keeping its scales and skin intact.
Does salt-baked fish taste overly salty?
Salt-baked fish usually tastes seasoned rather than intensely salty when the crust and skin are removed before eating. The salt shell surrounds the fish during cooking, so the flesh is not in direct contact with loose salt.
Can you use frozen fish for salt-baked fish?
Yes, you can use previously frozen fish for salt-baked fish once it has thawed completely. Pat the fish dry before covering it, since excess moisture can make the salt crust harder to form and handle.
How do you remove the crust from salt-baked fish?
Remove the crust from salt-baked fish by tapping it until it cracks, then lifting the pieces away carefully. Take off the skin as well, and serve the flesh while checking for bones.
Do you need to scale fish for salt-baked fish?
No, salt-baked fish is commonly cooked with its scales left on. The skin and scales help separate the flesh from the salt crust, so ask the fishmonger to gut the fish without scaling it.
What should you serve with salt-baked fish?
Serve salt-baked fish with lemon, a crisp salad, or simply cooked vegetables. These sides complement the delicate fish without competing with its flavor; a light olive-oil dressing is an easy addition.
Can salt-baked fish be cooked on a barbecue?
Yes, salt-baked fish can be cooked on a covered barbecue if the heat is steady and the fish sits in a suitable heatproof dish. Keep the crust intact during cooking, then crack it open carefully before serving.
How long do salt-baked fish leftovers keep?
Keep leftover salt-baked fish in a covered container in the refrigerator, with the meat removed from the crust and bones. Refrigerate it promptly and eat it within a few days; discard it if it has been left out for too long.
Salt-baked fish Vitamins & Minerals
Vitamins
B12
4.32µg · 180% DV
B3
10.44mg · 65% DV
B6
0.76mg · 45% DV
Vitamin D
7.56µg · 38% DV
Minerals
Selenium
61µg · 111% DV
Phosphorus
396mg · 57% DV
Iodine
58µg · 39% DV
Sodium
576mg · 25% DV
Potassium ⭐
648mg · 19% DV
Salt-baked fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salt-baked fish
To burn the 230 calories in 1 piece (medium) (180 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 Salt-baked fish?
Salt-baked fish is usually a whole fish—often a Mediterranean favourite such as sea bass or sea bream—covered in coarse salt and baked. The firm crust is cracked open at the table and removed before the fish is served; the method is associated with Mediterranean coastal cooking and is also common in Turkey.
The flesh stays tender and moist, with the fish’s own flavour taking centre stage. It is often served simply with lemon, vegetables or salad, and needs little extra seasoning. Salt-baked fish is high in protein and contains no carbohydrates; the salt crust can mean a high sodium content, though how much reaches the fish varies. Pair it with a fresh salad for a lighter meal.
How Nutritious Is Salt-baked fish?
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 Salt-baked 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 Salt-baked fish Contain Allergens?
Contains these allergens:
Which Diets Is Salt-baked fish 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
Salt-baked fish Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.62g
POLYUNSATURATED
1.08g
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.