Know what’s on your plate
Fish
Calories & nutrition facts
average, deep-fried
Nutrition facts
Per 100 g% DV- Calories 195 kcal —
- Protein 16 g 32%
- Carbohydrate 3.5 g 1%
- Fat 13 g 16%
- Saturated fat 1.4 g 7%
- Fibre 0.3 g 1%
- Sugars 0.2 g —
- Sodium 288 mg 13%
- Cholesterol 72.4 mg 24%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 37 µg 4%
- Vitamin C 1.9 mg 2%
- Vitamin D 8.7 µg 43%
- Vitamin E 3.5 mg 24%
- Vitamin K 13.8 µg 11%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 3 mg 19%
- Vitamin B6 0.5 mg 29%
- Folate (B9) 13.1 µg 3%
- Vitamin B12 4 µg 165%
Minerals
- Calcium 87.6 mg 7%
- Iron 0.64 mg 4%
- Magnesium 24.4 mg 6%
- Phosphorus 227 mg 18%
- Potassium 295 mg 6%
- Zinc 1.6 mg 14%
- Copper 0.06 mg 7%
- Manganese 0.08 mg 3%
- Selenium 22.8 µg 41%
- Iodine 43.4 µg 29%
Similar foods
Questions about Fish
How do you bake fish without drying it out?
Bake fillets in a lightly oiled dish at 200°C, checking after 10 minutes; thicker pieces may need longer. Take them out when the flesh is opaque and separates easily into flakes, then rest for a couple of minutes.
How can you tell if fresh fish is good to buy?
Whole fish should smell clean and mild, with clear eyes and firm flesh that springs back when pressed. For fillets, look for moist, firm flesh without discolouration or a strong fishy or sour smell.
How long does fish keep in the fridge?
Keep fresh fish covered in the coldest part of the fridge and cook it within one to two days of buying. Freeze it if you will not use it in that time, and thaw it in the fridge rather than on the worktop.
Can you eat fish raw?
Only use fish sold as suitable for raw eating, and keep it chilled until serving; ordinary fresh fish is not automatically safe to eat raw. Raw fish can carry parasites or harmful bacteria, and lemon juice or vinegar does not reliably make it safe.
What goes well with fish, and which dishes use it?
Lemon, parsley, dill, capers and buttery or olive-oil sauces pair well with many kinds of fish. Fish also features in dishes such as fish pie, fish and chips, bouillabaisse and ceviche.
Can you use cod instead of other fish in a recipe?
Cod is a mild, flaky white fish, so it works in many recipes calling for white fish, including fish pie and battered fish. It is leaner than salmon, so avoid overcooking it, especially when grilling or pan-frying.
How should you thaw frozen fish?
Leave it covered in the fridge overnight, ideally on a plate or tray to catch drips. If you need it sooner, seal it in a leak-proof bag and submerge it in cold water, changing the water every 30 minutes; cook it straight away.
Source: Fineli (Finland) 8096 · per 100 g · carbohydrate per EU label, fibre excluded
