Low-calorie fish: lean options and light dinners
The short answer
Lean white fish is the lowest-calorie thing at the counter. Cod, haddock, plaice, pollock and monkfish are protein-dense and carry almost no fat, so a normal 150g portion lands somewhere between 100 and 150 calories before you cook it. Oily fish such as salmon and mackerel carry more calories because of their healthy fats, so if you are counting calories, reach for white fish and keep the cooking light.
Which fish are lowest in calories
These are honest typical figures for a raw 150g portion, which is a normal fillet at the counter. Poaching, steaming, baking and grilling keep the calories where they are, while frying and battering add plenty.
| Fish | Calories per 150g raw, typical | Notes |
|---|---|---|
| Monkfish | around 100 kcal | Very lean and firm |
| Haddock | around 110 kcal | Lean, mild, flaky |
| Pollock or coley | around 110 kcal | Lean, good value white fish |
| Plaice | around 120 kcal | Delicate, cooks in minutes |
| Cod | around 120 to 130 kcal | Lean white fish, thick flakes |
| Hake | around 130 kcal | Lean, slightly meatier |
| Lemon sole | around 130 kcal | Delicate and light |
| Sea bass | around 145 kcal | Lean, a touch richer |
| Prawns (150g cooked) | around 150 kcal | Lean and quick |
| Tuna (fresh) | around 165 kcal | Lean but denser, high protein |
| Salmon | around 280 kcal | Oily, more calories from healthy fats |
Numbers vary with the exact cut and the season, so treat them as a guide rather than a label.
Lean white fish, and how to keep it light
The calories in fish come mostly from fat, and lean white fish has very little. The way you cook it matters more than the fish itself:
- Keep the calories low: poach, steam, bake or grill, and season with lemon, herbs and pepper rather than butter or batter.
- Where the calories creep in: deep-frying, battering, breadcrumbing and rich sauces can double the number on the plate.
- Fill the plate cheaply: pad a light fish dinner with vegetables and salad, which add bulk and fibre for very few calories.
Quick light dinners
Each of these keeps the fish under about 200 calories before sides and takes under twenty five minutes.
- Baked cod with lemon and greens. Bake at 180C for twelve to fifteen minutes. Around 150 calories of fish on the plate. Buy cod.
- Steamed plaice with herbs. A few minutes in a steamer, folded over lemon and parsley. Light and delicate.
- Poached haddock with wilted spinach. Poach gently in a little stock or milk. One of the lowest-calorie plates here. Buy haddock.
- Prawn stir-fry. Prawns, plenty of vegetables and a splash of soy, cooked hot and fast. Lean and filling. Buy king prawns.
- Grilled sea bass with salad. Two fillets under the grill for a few minutes, served with a big salad. Buy sea bass.
Buy it cut to the portion you want
We price by weight and cut to order, so you can ask for a leaner portion size and we fillet, skin and pin-bone by hand at no charge. That makes it simple to keep a dinner light without guessing. Order at the counter or have it delivered.
Frequently asked questions
Which fish is lowest in calories? Lean white fish such as monkfish, haddock, pollock, plaice and cod are the lowest, with a 150g raw portion landing between roughly 100 and 130 calories. They are lean because they carry almost no fat.
How many calories are in a cod fillet? A typical 150g raw cod fillet carries around 120 to 130 calories, with almost no fat and a lot of protein. Poaching, steaming or baking keeps it there.
Is white fish or oily fish lower in calories? White fish is lower. Lean white fish such as cod and haddock carries far less fat than oily fish like salmon or mackerel, so it has fewer calories per portion. Oily fish is higher in calories but adds omega 3.
Does cooking add calories to fish? The fish itself does not change much, but the method does. Poaching, steaming, baking and grilling add almost nothing, while frying, battering and rich sauces add a lot.
What is a good low-calorie fish dinner? A baked or steamed white fish such as cod, haddock or plaice with vegetables and lemon keeps the plate light. A prawn stir-fry with plenty of vegetables is another quick, lean option.
How much fish is one portion? A 150 to 200g fillet is a normal portion. We cut to the weight you want, so you can ask for a leaner portion and we will cut it to order.
Featured photograph by Tiia Monto, licensed CC BY-SA 4.0, via Wikimedia Commons.
