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Baked Bluefish⏱ 30 min total
Recipes

Baked Bluefish

Per 1 serving · 151 g · 9 ingredients

Calories
180
9%
of a 2,000 cal day
  • Protein
    23g
    54% of calories
  • Carbs
    2.4g
    6% of calories
  • Fat
    7.8g
    41% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly
  • ✓ Low sodium
  • ✓ Sugar free

At a glance

One serving of Baked Bluefish (151 g) has 180 calories, with 23 g of protein, 2.4 g of carbohydrates and 7.8 g of fat. Most of its energy comes from protein (54% of calories). It is high in protein (46% DV), niacin (43% DV) and Vitamin B6 (36% DV). Keep an eye on cholesterol, which provides 25% of the daily value.

Per 100 g
120cal
low energy density
Protein per 100 cal
13g
Net carbs
2g
carbs minus fiber
Fiber
0.8g
0.3 g sugar

High in

20%+ of the daily value

  • Protein46%
  • Niacin43%
  • Vitamin B636%
  • Vitamin B12255%
  • Phosphorus38%
  • Selenium75%

Good source of

10–19% of the daily value

  • Vitamin A18%
  • Vitamin C16%
  • Vitamin K11%
  • Pantothenic acid19%
  • Iron10%
  • Potassium10%

Watch

20%+ of the daily value

  • Cholesterol25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min
  1. 1

    Preheat the oven to 350°F. Cut a piece of foil large enough to enclose the bluefish fillet, and place it in a roasting pan. Rinse the bluefish fillet and place it in the center of the foil, skin side down.

  2. 2

    Season the fillet with salt and pepper. Arrange thin lemon slices, pats of butter, and fresh parsley on top.

  3. 3

    Form a boat shape with the foil around the fish to prevent leaks. Pour the white wine and lemon juice over the fish, then seal the foil edges.

  4. 4

    Bake in the preheated oven for 15 to 20 minutes, until the fish is cooked through and opaque. Carefully transfer the fillet to a serving dish and pour the cooking liquid over it before serving.

Vitamins & minerals

Amounts for 1 serving (151 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A165 μg
18%
Vitamin C14 mg
16%
Vitamin D0.1 μg
0%
Vitamin E0.1 mg
1%
Vitamin K13 μg
11%
Thiamine0.1 mg
5%
Riboflavin (B2)0.1 mg
7%
Niacin7 mg
43%
Vitamin B60.5 mg
36%
Folate (B9)5 μg
1%
Vitamin B126 μg
255%
Pantothenic acid1 mg
19%
Choline2 mg
0%

Minerals

NutrientAmount% Daily Value
Calcium22 mg
2%
Iron1 mg
10%
Potassium466 mg
10%
Magnesium42 mg
10%
Phosphorus264 mg
38%
Zinc1 mg
9%
Copper0.1 mg
10%
Manganese0.1 mg
3%
Selenium41 μg
75%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene61 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)1 g—
Docosapentaenoic Acid (DPA)0.1 g—
Eicosapentaenoic Acid (EPA)0.3 g—
Fluoride22 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol160 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 60.1 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 180 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 34min
    Walking (3.5 mph)
  • 22min
    Cycling (moderate)
  • 15min
    Running (6 mph)
  • 25min
    Swimming laps

Common questions

How many calories are in Baked Bluefish?

One serving of Baked Bluefish (1 serving) has 180 calories, which works out to 120 calories per 100 g. That is about 9% of a 2,000-calorie day.

Is Baked Bluefish high in protein?

Yes. It has 23 g of protein per serving, and 54% of its calories come from protein (13 g of protein per 100 calories).

Is Baked Bluefish keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Baked Bluefish?

110 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Baked Bluefish?

0.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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