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Baked Tilefish

Baked Tilefish

EverydayCooked

Baked tilefish is a lean saltwater fish prized for its mild, sweet flavor and firm, moist texture that holds together well during cooking. This preparation method preserves the fish’s natural moisture while delivering high-quality protein with minimal saturated fat. Tilefish stands out for its exceptional selenium content and B vitamins, particularly B12, and is noted for having lower mercury levels than many large predatory fish, making it a safer choice for frequent consumption. Its subtle flavor profile adapts readily to herbs and spices, fitting seamlessly into heart-healthy and pescatarian diets.

Macro Impact

A 4 oz serving contains 167 calories, 28g protein, 0g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 167 calories?
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39 min
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28 min
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21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories167
% Daily Value*
Total Fat5g
7%
Saturated Fat1.0g
5%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat2g
Cholesterol73mg
24%
Sodium67mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein28g
Vitamin D0mcg
0%
Calcium29mg
2%
Iron0.4mg
2%
Potassium581mg
12%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
7%
Monounsaturated
2 / 31 g
5%
Polyunsaturated
1 / 23 g
6%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
73 / 300 g
24%
Omega 3
1 / 5 g
25%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
28 / 80 g
35%
Amino Acids
Histidine
1 / 3 g
26%
Isoleucine
1 / 2 g
81%
Leucine
2 / 3 g
73%
Lysine
3 / 2 g
107%
Methionine
1 / 1 g
69%
Phenylalanine
1 / 2 g
55%
Threonine
1 / 1 g
102%
Tryptophan
0 / 0 g
98%
Valine
1 / 2 g
69%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
14%
Riboflavin, B2
0 / 1 mg
18%
Niacin, B3
4 / 15 mg
26%
Pantothenic Acid, B5
1 / 5 mg
20%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
3 / 2 mcg
118%
Folate
19 / 400 mcg
5%
Vitamin A
24 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
30 / 1k mg
3%
Copper
0 / 1 mg
7%
Iron
0 / 13 mg
3%
Magnesium
37 / 370 mg
10%
Manganese
0 / 2 mg
1%
Phosphorous
268 / 700 mg
38%
Potassium
581 / 3k mg
19%
Selenium
58 / 55 mcg
106%
Sodium
67 / 2.3k mg
3%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
80 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, tilefish, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175152.
  2. 2.Fish, tilefish, baked or broiled. Canadian Nutrient File. Food ID 3078.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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