Baked fish with cheese

Dinner

Item Rating: 63/100

1 serving (150 grams) contains 250 calories, 25.0 grams of protein, 15.0 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	12.7 g	63%
	Polyunsaturated Fat	0 g
Cholesterol		111.1 mg	37%
Sodium		634.9 mg	27%
Total Carbohydrates		3.2 g	1%
	Dietary Fiber	0 g	0%
	Sugars	1.6 g
protein		39.7 g	79%
Vitamin D		317.5 mcg	1587%
Calcium		238.1 mg	18%
Iron		1.6 mg	8%
Potassium		634.9 mg	13%

* 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

🥓 Keto friendly

🍯 Low sugar

⚠️ Contains trans fat

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 214 cal (55.5%)

Protein: 158 cal (41.2%)

Carbs: 12 cal (3.3%)

About Baked fish with cheese

Baked Fish with Cheese is a dish that combines tender, flaky fish with a layer of melted cheese, usually seasoned with herbs and spices. This dish is popular in various cuisines, including Mediterranean and European traditions, where seafood and dairy are staples. Nutritionally, fish is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart health. Depending on the type of cheese used, the dish can also provide calcium and vitamin D. The specific nutrient profile will vary depending on the fish (e.g., salmon, cod, tilapia) and cheese types (e.g., mozzarella, cheddar). Serving baked fish with vegetables or whole grains makes it a well-rounded meal for various dietary preferences and needs.

Health Benefits

• Rich in omega-3 fatty acids, which support heart health and brain function.
• High in lean protein, essential for muscle repair and maintaining overall body function.
• Provides calcium and vitamin D from cheese, supporting bone health and immune function.

Dietary Considerations

Allergens: Contains fish, milk

Suitable for: Low-carb diet, mediterranean diet, high-protein diet

Not suitable for: Vegan diet, dairy-free diet, fish-free diet

Selection and Storage

Leftovers should be stored in an airtight container in the refrigerator and consumed within 2-3 days. Reheat gently to prevent the fish from drying out.

Common Questions About Baked fish with cheese Nutrition

Is baked fish with cheese high in protein?

Yes, baked fish with cheese is high in protein. Depending on the type of fish used, a serving can provide approximately 20-25 grams of protein. Adding cheese can contribute an additional 5-7 grams of protein per ounce, making this dish a great source for muscle and tissue repair.

Can I eat baked fish with cheese on a keto diet?

Yes, baked fish with cheese is generally keto-friendly. Both fish and cheese are rich in protein and healthy fats, while being low in carbohydrates. Be mindful of added seasonings or sauces, as these can contain hidden carbs that may affect your daily keto limit.

What are the health benefits of baked fish with cheese?

Baked fish with cheese provides essential nutrients like omega-3 fatty acids, vitamin D, and calcium. Omega-3s support heart health and brain function, while vitamin D and calcium are important for bone health. However, some concerns might arise from the sodium and saturated fat in cheese if consumed excessively, which can impact heart health.

What is the recommended portion size for baked fish with cheese?

A recommended portion size for baked fish with cheese is about 3-4 ounces of fish, paired with 1-2 ounces of cheese. This amount provides a balanced intake of protein, fats, and essential nutrients, while keeping calorie counts in check, typically around 250-400 calories per serving depending on the preparation.

How does baked fish with cheese compare to grilled fish without cheese?

Baked fish with cheese is higher in calories and fat due to the added cheese, but it also provides extra calcium and protein. Grilled fish, without cheese, is a lighter option, with fewer calories and saturated fat, making it a better choice for calorie-controlled diets. Both preparation methods retain the fish’s nutrients, although baking may hold more moisture compared to grilling.

Data Sources & Scientific References