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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, boneless fish fillets are highly nutritious, providing an excellent source of lean protein and essential omega-3 fatty acids. They are rich in Vitamin D, B12, and selenium, which support heart health, brain function, and a strong immune system.
A 100g serving of boneless fish fillets typically contains about 20g of high-quality protein. This makes it an efficient choice for muscle building and repair while remaining relatively low in calories and fat.
Yes, they are excellent for weight loss because they are low in calories (105 per 100g) and high in protein. The high protein content helps you feel full longer, which can reduce overall calorie intake throughout the day.
Absolutely. Plain fish fillets contain zero carbohydrates, making them a perfect staple for keto and other low-carb diets. To increase the fat content for keto macros, consider cooking them in healthy fats like olive oil or butter.
Raw, unprocessed fish fillets are naturally gluten-free. However, you should be careful with pre-marinated or breaded fillets found in stores, as these often contain wheat-based thickeners or coatings.
They can be pan-seared, baked, grilled, or poached. Most fillets cook quickly, usually requiring only 3-5 minutes per side; they are finished when the flesh is opaque and flakes easily with a fork.
Yes, you can cook them from frozen, though thawing them in the fridge overnight provides the best texture. If cooking from frozen, increase the cooking time by about 50% and ensure the internal temperature reaches 145°F (63°C).
boneless fish fillets is a versatile ingredient found in cuisines around the world. With 105 calories per 100g and 20 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Fresh fish fillets are highly perishable and should be stored in the coldest part of the refrigerator for no more than 1-2 days. For longer storage, wrap them tightly and freeze them for up to 6 months.
Fresh fish should have a mild, clean scent; a strong 'fishy' or ammonia-like odor is a sign of spoilage. Additionally, avoid fillets that have a slimy texture, a dull appearance, or flesh that does not spring back when pressed.
While 'boneless' indicates that the main skeleton and ribs have been removed, small 'pin bones' can occasionally remain. It is always recommended to run your fingers over the flesh before cooking to detect and remove any stray bones with tweezers.