Grilled fish fillets

Grilled fish fillets are a simple yet flavorful dish consisting of fish cut into portions, seasoned, and cooked over direct heat. The dish typically features lean white fish like cod, tilapia, or halibut, marinated with herbs, lemon, garlic, and olive oil. It is a staple in coastal cuisines worldwide, from the Mediterranean to Southeast Asia.

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🍽️ Nutrition at a glance

This dish is high in protein and low in carbohydrates, making it an excellent choice for a balanced diet. A standard serving (about 4-6 ounces) typically contains around 200-300 calories, depending on the fish type and oil used, and provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium.

Nutrition breakdown

Calories	220 kcal
Protein	34 g
Carbs	0 g
Fat	9 g
Fiber	0 g
Sugar	0 g
Sodium	75 mg
Potassium	500 mg
Phosphorus	350 mg
Selenium	40 mcg
Vitamin B12	2.5 mcg
Niacin (B3)	8 mg
Vitamin D	10 mcg
Omega-3 (EPA+DHA)	800 mg
Magnesium	40 mg

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

💡 What's interesting

Grilled fish is celebrated for its ability to retain the natural flavors of the sea while adding a smoky char from the grill. Nutritionally, it's a heart-healthy option that supports brain function and reduces inflammation, often featured in traditional diets like the Mediterranean diet.