1 serving (100 grams) contains 150 calories, 25.0 grams of protein, 5.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
357.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 59.5 g | 119% | |
| Vitamin D | 952.4 mcg | 4762% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 833.3 mg | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Baked fish fillet
Baked fish fillet is a culinary preparation that involves cooking seasoned fish fillets in an oven until tender and flaky, often using minimal oil or fat. This preparation is common in Mediterranean, Asian, and North American cuisines, which emphasize fresh, wholesome ingredients. Fish is an excellent source of high-quality protein and contains essential omega-3 fatty acids, particularly in oily fish varieties such as salmon, mackerel, and trout. It's also rich in key nutrients like selenium, vitamin D, and B vitamins. The baking method preserves its nutritional integrity while limiting added calories from frying, making baked fish fillet a health-conscious meal choice. White fish, such as cod or haddock, is typically lower in fat and calories compared to oily fish, providing lean protein for those watching calorie intake.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- Provides vitamin D, essential for bone health and immune system regulation.
- High in selenium, a mineral with antioxidant properties that protects cells from damage.
- Contains B vitamins, including B12, which supports nervous system function and red blood cell formation.
- Low in saturated fat, making it a good choice for maintaining healthy cholesterol levels.
Dietary Considerations
Selection and Storage
Store fresh fish fillets in the refrigerator at 32°F to 40°F and cook within 1-2 days for best quality. To freeze, place fillets in an airtight container or vacuum-seal and store at 0°F for up to 3 months.
Common Questions About Baked fish fillet Nutrition
Is baked fish fillet high in protein?
Yes, baked fish fillet is an excellent source of protein. A 4-ounce serving typically provides around 20-25 grams of high-quality protein, which is essential for muscle repair, growth, and overall body function.
Can I eat baked fish fillet on a keto diet?
Absolutely! Baked fish fillet is a keto-friendly food as it is low in carbohydrates and rich in protein and healthy fats. Depending on the type of fish, it usually contains less than 1 gram of carbs per serving.
What are the health benefits of eating baked fish fillet?
Baked fish fillet is packed with omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. It also contains important vitamins such as B12, D, and selenium, contributing to balanced nutrition and immune system support.
What is the recommended portion size for baked fish fillet?
For adults, a recommended portion size is typically 3-4 ounces of baked fish fillet per meal. This amount provides sufficient protein and nutrients while fitting within a balanced diet.
How does baked fish fillet compare to grilled fish fillet?
Baked fish fillet is often lower in added fats than grilled fish fillet, especially if no oils or butter are used in the baking process. Baking also retains more moisture and nutrients compared to grilling, which can sometimes dry out the fish if overcooked.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
