How many calories in a blackened Fish filet?

December 24, 2025 •

4 min read

A 4-ounce serving of blackened sole contains approximately 138 calories. The total calorie count for a blackened fish filet, however, varies significantly based on the type of fish, the amount of butter or oil used, and the seasoning blend.

Quick Summary

The calorie count of a blackened fish filet depends on the specific fish, preparation method, and ingredients. Leaner fish like tilapia are lower in calories than fattier options like salmon. The use of butter is a primary contributor to the final calorie count.

Key Points

Fish Type Matters: Lean fish like tilapia have fewer calories than fattier ones like salmon.
Butter Adds Calories: The amount of melted butter used is a primary driver of the final calorie count.
Seasoning is Low-Calorie: The spice rub itself contributes minimal to zero calories to the dish.
Preparation Method is Key: Baking or air frying can reduce calories compared to traditional pan-searing with butter.
A Leaner Option: A 4-ounce blackened sole filet can be as low as 138 calories.
A Richer Option: A 4-ounce blackened salmon fillet can start at around 240 calories and go up.
Homemade is Best: Making your own spice blend avoids extra additives and calories sometimes found in store-bought mixes.
Total Meal Consideration: The final caloric total also depends on accompanying side dishes.

Understanding the Calorie Count of a Blackened Fish Filet

The calories in a blackened fish filet are not a single, static number. Several variables play a role in the final nutritional value. The type of fish, the amount of fat used during cooking, and the seasoning itself can all contribute to the total. While the "blackening" process is known for creating a delicious crust, its preparation, particularly the use of melted butter, significantly impacts the caloric load. This section will break down these factors to provide a clearer picture.

Impact of Fish Type on Calorie Count

The most significant factor is the type of fish selected for blackening. Fish can be broadly categorized into lean and fatty types, which directly correlates to their caloric density.

Lean Fish: Species like tilapia, cod, and sole are naturally lower in fat and, therefore, calories. For example, a 4-ounce blackened sole fillet can be as low as 138 calories, according to the Mayo Clinic. Captain D's offers a blackened tilapia fillet with just 210 calories.
Fatty Fish: Salmon and mackerel are known for their higher omega-3 fatty acid content, which also means more calories. A 4-ounce blackened salmon fillet can range from 240 to 300 calories or more, depending on the preparation.

The Role of Cooking Fats and Seasoning

The traditional blackening process involves dipping the fish in melted butter before applying a generous rub of spices and searing it in a scorching hot cast-iron skillet.

Melted Butter: This is a major source of calories. Each tablespoon of butter adds over 100 calories to the dish. Some recipes call for a significant amount of butter, which can quickly inflate the total caloric intake. For a healthier alternative, some people opt for olive oil, which can have a similar effect but is often used in smaller quantities.
Blackening Seasoning: The spice rub itself generally contains minimal to zero calories. The primary components are spices like paprika, cayenne pepper, and dried herbs, which do not contribute meaningfully to the total caloric count. Be mindful of store-bought blends that might contain added sugars or fillers.

How Cooking Methods Affect Calories

The technique used to cook the blackened fish can also play a small role. While pan-searing with butter is traditional, other methods can reduce fat and calories.

Pan-Searing (Traditional): As mentioned, this method involves high heat and melted butter, resulting in a calorie-rich crust.
Grilling: Blackening on a grill is a popular alternative. Some find it healthier, as the fat can drip away during cooking. However, if you still brush with butter or oil, the calorie count remains comparable.
Air Frying/Oven Baking: For a significantly lower-fat, lower-calorie option, one can air fry or bake the seasoned fillet. This approach still delivers a flavorful crust without the added butter calories.

Comparing Different Blackened Fish Fillets


Fish Type	Estimated Calories (4-6oz fillet)	Primary Calorie Source	Notes
Tilapia	110 - 270 kcal	High protein, low fat. Added butter increases fat content.	Excellent lean, high-protein choice. Low baseline calories.
Catfish	182 - 345 kcal	Moderate fat content naturally, additional calories from cooking fat.	A great option with a richer flavor profile.
Salmon	240 - 340 kcal	High fat content from healthy omega-3s, plus cooking butter.	A more calorie-dense, but nutritionally richer fish.
Cod/Whitefish	128 - 260 kcal	Lean protein. Low baseline calories, highly dependent on cooking fat.	Another lean, versatile fish with a mild flavor.

Conclusion

Ultimately, the calorie count for a blackened fish filet is highly variable, but it's typically a moderate-calorie main dish, particularly if prepared at home with a focus on controlling added fats. The key factors are the inherent fat content of the fish species and the amount of butter or oil used during cooking. Choosing a lean fish like tilapia and minimizing the cooking fat will result in the lowest calorie meal. For a healthier fat option, using olive oil instead of butter can be a good substitute, though still contributes calories. Always consider your full meal, including any sides, when calculating the total intake.

Optimize for a Healthier Blackened Fish

To enjoy a flavorful and low-calorie blackened fish, consider these tips:

Choose a Lean Fish: Opt for tilapia, cod, or sole to start with a low-calorie base.
Reduce the Butter: Use a minimal amount of melted butter or switch to a high-heat oil spray to reduce added fats.
Cook in the Oven or Air Fryer: For a non-traditional but healthier preparation, cook the seasoned fillet in an air fryer or oven.
Control Portion Sizes: Stick to a 4- to 6-ounce fillet to keep calorie intake in check.
Make Your Own Seasoning: DIY your blackening spice blend to avoid potential added sugars and excess sodium found in some commercial products.

For more culinary insights, explore the variety of seafood recipes at Allrecipes.

Frequently Asked Questions

A blackened fish filet typically has more calories than a simply grilled one due to the traditional preparation method involving melted butter. A grilled fillet often uses less fat or a leaner oil, whereas blackening relies on butter to create the signature crust.

No, the blackening seasoning itself, which is a blend of spices and herbs, contains negligible calories. The calories in a blackened dish come primarily from the cooking fat, such as butter or oil.

Yes, blackened salmon is generally higher in calories than blackened tilapia. This is because salmon is a fatty fish with higher levels of omega-3s, while tilapia is a leaner white fish with a lower fat content.

Yes, you can reduce the calories by minimizing the amount of butter used, substituting it with a high-heat oil spray, or even baking or air frying the seasoned fish instead of pan-searing it.

Yes, blackened fish can be a very healthy option, especially if you control the amount of added fats during cooking. Fish is an excellent source of lean protein and essential nutrients. Choosing a leaner fish and using less butter will result in a healthier meal.

The variation in calories depends on three main factors: the specific type of fish (fatty vs. lean), the amount of cooking fat used (e.g., butter), and the portion size. These variables can cause significant differences in the final calorie count.

Choosing a leaner fish, like tilapia or cod, as the base for a blackened dish offers a higher protein-to-calorie ratio, making it an excellent choice for those managing their weight or focusing on lean muscle growth.