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Spiced grilled white fish Calories
High-protein, low-carb spiced grilled white fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Spiced grilled white fish (140 g) has 179 calories. That works out to 128 calories per 100 g. It contains 1.7 g of carbs, 35.6 g of protein, 3.4 g of fat and 0.4 g of fiber. Its 2.2 µg of B12 covers 93% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Spiced grilled white fish Nutrition Facts
Selected: 1 piece (medium) · 140 g
179
KCAL / 140G
Carbs
1.7g
· 1% DV
Protein
35.6g
· 71% DV
Fat
3.4g
· 4% 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 4% · Protein 79% · Fat 17%
Spiced grilled white fish nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 115 mg | 5% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 35.6 g | 71% |
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 Spiced grilled white fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 179 kcal |
| 1 piece (thin) | 70 g | 90 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (half) | 120 g | 154 kcal |
| 1 cup (chopped) | 150 g | 192 kcal |
| 1 piece (thick) | 170 g | 218 kcal |
| 1 serving (whole) | 180 g | 230 kcal |
| 1 piece (large) | 200 g | 256 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Spiced grilled white fish
How do you make spiced grilled white fish at home?
To make spiced grilled white fish, pat the fish dry, coat it with seasoning and a little oil, then grill it until opaque and easy to flake. Use a wide spatula so the delicate fillet stays intact when turned.
Which fish works best for spiced grilled white fish?
Firm white fish such as cod, halibut, haddock, or sea bass works well for spiced grilled white fish. Choose a fillet thick enough to handle the grill; very thin pieces can dry out or break apart quickly.
What spices go well in spiced grilled white fish?
Paprika, black pepper, garlic, and herbs such as oregano or thyme make a flavorful base for spiced grilled white fish. Add cumin or chili for warmth, and finish with lemon rather than masking the fish with too many strong spices.
How do you stop spiced grilled white fish from sticking to the grill?
Dry the fish, clean and preheat the grill, and lightly oil the cooking surface before making spiced grilled white fish. Let the fillet cook until it releases easily before turning; forcing it loose can tear the flesh.
How do you keep spiced grilled white fish from drying out?
Keep spiced grilled white fish moist by avoiding overcooking and choosing evenly thick fillets. Remove the fish as soon as it turns opaque and flakes easily, since lean white fish can become dry and tough if left on the heat.
Can you cook spiced grilled white fish in an air fryer?
Yes, spiced grilled white fish can be cooked in an air fryer. Arrange the seasoned pieces in a single layer with space around them, and check early for doneness because thinner fillets cook faster than thick cuts.
Should you marinate spiced grilled white fish before cooking?
A brief marinade can add flavor to spiced grilled white fish, but it is not essential. Use oil, herbs, and a little citrus; leaving delicate fish in an acidic marinade too long can soften its texture and make it fall apart.
What should you serve with spiced grilled white fish?
Serve spiced grilled white fish with roasted vegetables, a crisp salad, rice, or potatoes. A fresh herb sauce or lemon wedges complement the seasoning, while a simple grain or vegetable side makes it an easy weeknight meal.
Can you grill frozen fish to make spiced grilled white fish?
It is better to thaw fish in the refrigerator before making spiced grilled white fish. Thawing helps the seasoning adhere and lets the fish cook more evenly; pat it dry before grilling to reduce excess moisture.
How long does leftover spiced grilled white fish keep?
Store leftover spiced grilled white fish in a covered container in the refrigerator and eat it within a few days. Refrigerate it promptly rather than leaving it out, and reheat gently to keep the lean fish from becoming dry.
Spiced grilled white fish Vitamins & Minerals
Vitamins
B12
2.24µg · 93% DV
B3
6.72mg · 42% DV
B6
0.45mg · 26% DV
B5
1.05mg · 21% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
308mg · 44% DV
Iodine
45µg · 30% DV
Potassium ⭐
574mg · 17% DV
Sodium
115mg · 5% DV
Spiced grilled white fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spiced grilled white fish
To burn the 179 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 Spiced grilled white fish?
Spiced grilled white fish is made by seasoning a mild, white-fleshed fish and cooking it over a grill. The fish might be cod, haddock, sea bass or another local variety; there is no single recipe or fixed spice blend. Grilling gives it lightly browned edges while the centre stays tender and moist, with the seasoning adding warmth without needing to overwhelm the fish.
Serve it with lemon, salad or grilled vegetables; in many coastal cuisines it also sits comfortably alongside rice, potatoes or bread. It is a high-protein, low-carbohydrate main: a 100 g portion has 25.4 g of protein and 1.2 g of carbohydrates. For a lighter plate, keep added oil modest and pair it with plenty of vegetables.
How Nutritious Is Spiced grilled white 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 Spiced grilled white 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 Spiced grilled white fish Contain Allergens?
Contains these allergens:
Which Diets Is Spiced grilled white 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
Spiced grilled white fish Fat Profile
SATURATED
0.77g
MONOUNSATURATED
1.01g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.