⏱ 25 min totalMediterranean Baked White Fish
Per 1 serving · 176 g · 11 ingredients
of a 2,000 cal day
- Protein22g51% of calories
- Carbs3.5g8% of calories
- Fat7.8g41% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Mediterranean Baked White Fish (176 g) has 173 calories, with 22 g of protein, 3.5 g of carbohydrates and 7.8 g of fat. Most of its energy comes from protein (51% of calories). It is high in protein (43% DV), Vitamin D (35% DV) and niacin (48% DV).
High in
20%+ of the daily value
- Protein43%
- Vitamin D35%
- Niacin48%
- Vitamin B652%
- Vitamin B1252%
- Phosphorus40%
Good source of
10–19% of the daily value
- Vitamin E13%
- Choline14%
- Potassium13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Halibut- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
⅓ tbsp Olive oil
¹⁄₁₆ tbsp Lemon juice
¼ cup cherry tomatoes Cherry tomatoes
¹⁄₁₆ cup Green olives
¹⁄₁₆ small raw Red onion
⅔ cloves, minced Garlic
³⁄₁₆ tbsp Thyme
⅓ tsp, leaves Oregano
Directions
- 1
Preheat the oven to 425°F.
- 2
Pat the fish dry and season both sides with salt and pepper. Brush a 9 1/2 x 13-inch baking dish with olive oil and place the fish in it. Drizzle lemon juice over the fish.
- 3
In a medium bowl, mix the halved tomatoes, olives, onions, garlic, fresh thyme, and oregano. Season lightly with salt and pepper, and add olive oil. Toss to combine.
- 4
Spread the tomato and olive mixture over the fish.
- 5
Bake for 15 to 20 minutes, depending on the thickness of the fish.
- 6
Remove from the oven and serve immediately.
Vitamins & minerals
Amounts for 1 serving (176 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 42 μg | 5% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 5 μg | 35% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 8 mg | 48% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 21 μg | 5% |
| Vitamin B12 | 1 μg | 52% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 29 mg | 3% |
| Iron | 1 mg | 7% |
| Potassium | 602 mg | 13% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 281 mg | 40% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 6% |
| Manganese | 0.1 mg | 5% |
| Selenium | 52 μg | 95% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 38 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 208 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 958 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 23 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 173 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 33minWalking (3.5 mph)
- 21minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Mediterranean Baked White Fish?
One serving of Mediterranean Baked White Fish (1 serving) has 173 calories, which works out to 98 calories per 100 g. That is about 8.6% of a 2,000-calorie day.
Is Mediterranean Baked White Fish high in protein?
Yes. It has 22 g of protein per serving, and 51% of its calories come from protein (13 g of protein per 100 calories).
Is Mediterranean Baked White Fish keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 8% of calories.
How much sodium is in Mediterranean Baked White Fish?
280 mg per serving.
How much sugar is in Mediterranean Baked White Fish?
1.1 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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