Baked fish or chicken

Baked fish or chicken is a simple, versatile dish where the protein is cooked in an oven, often with herbs, spices, and a small amount of fat like olive oil or butter. It's a staple method of preparation found in cuisines worldwide, from Mediterranean lemon-herb preparations to American-style seasoned roasts. The focus is on enhancing the natural flavor of the lean protein without heavy sauces.

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🍽️ Nutrition at a glance

This dish is a high-protein, low-carbohydrate option, making it suitable for many dietary plans. A typical serving provides a substantial amount of lean protein, essential B vitamins (like niacin and B6), and minerals such as selenium and phosphorus, with a calorie range roughly between 200-300 kcal depending on the specific protein and added fats.

Nutrition breakdown

Calories	250 kcal
Protein	35 g
Carbs	0 g
Fat	12 g
Fiber	0 g
Sugar	0 g
Sodium	300 mg
Niacin (B3)	12 mg
Vitamin B6	0.8 mg
Phosphorus	280 mg
Selenium	30 mcg
Potassium	350 mg
Magnesium	35 mg
Vitamin B12	0.5 mcg
Zinc	1.5 mg

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Baking is often considered one of the healthiest cooking methods as it requires minimal added fat and helps retain more nutrients compared to frying. Culturally, it's a universal technique, with variations like Greek 'Psari Plaki' (fish baked with tomatoes and onions) or simple American roasted chicken thighs showcasing its global adaptability.