1 serving (medium) of Bonito with vegetables (250 g) has 325 calories. That works out to 130 calories per 100 g. It contains 13.5 g of carbs, 43 g of protein, 11.3 g of fat and 4.5 g of fiber. Its 15.5 µg of B12 covers 646% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Bonito with vegetables?

Bonito with vegetables is a Turkish-style home-cooked fish dish, made by cooking bonito with vegetables such as onion, tomato and pepper. It is often prepared in the oven or gently simmered so the vegetables soften and their juices mingle with the fish.

Bonito has a firm texture and a pronounced, savoury flavour, balanced here by the vegetables’ sweetness. In Turkey it is generally served as a main course, with salad, bread and often lemon; elsewhere, it fits easily into a Mediterranean-style meal. It is protein-rich, while the vegetables add fibre and vitamins. For a lighter plate, serve it with extra salad rather than a heavy side.

Bonito with vegetables Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

5.4g

· 2% DV

Protein

17.2g

· 34% DV

Fat

4.5g

· 6% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 17% · Protein 53% · Fat 30%

Bonito with vegetables Vitamins & Minerals

Vitamins

B12

6.2µg · 258% DV

6.2mg · 39% DV

0.42mg · 25% DV

Vitamin D

4.8µg · 24% DV

Minerals

Selenium

38µg · 69% DV

Phosphorus

205mg · 29% DV

Iodine

35µg · 23% DV

Potassium ⭐

360mg · 11% DV

How Nutritious Is Bonito with vegetables?

Nutrient density

High

76/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

62/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Bonito with vegetables Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.3

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bonito with vegetables

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Bonito with vegetables Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Bonito with vegetables Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Bonito with vegetables Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Bonito with vegetables Fat Profile

SATURATED

1.05g

MONOUNSATURATED

1.35g

POLYUNSATURATED

1.45g

⚖️

Omega 6:3 ratio 0.9:1

Below the ideal 4:1 — a good omega balance.

Compare Bonito with vegetables

🐟vs🐟

Bonito with vegetables vs Salmon Fillet76 kcal fewer per 100 g

→🐟vs🐟

Bonito with vegetables vs Canned Tuna14 kcal more per 100 g

→🐟vs🐟

Bonito with vegetables vs Fish20 kcal more per 100 g

→🐟vs🐟

Bonito with vegetables vs Tuna2 kcal fewer per 100 g

→

Foods Similar to Bonito with vegetables

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Bonito with vegetables

How do you make bonito with vegetables?

Bonito with vegetables is made by baking bonito portions with sliced vegetables and seasoning in one dish. Arrange the vegetables in the pan, place the fish on top, add olive oil and herbs, and cook until the fish flakes easily.

Which vegetables go best with bonito with vegetables?

Onion, tomato, and bell pepper are classic choices for bonito with vegetables. Zucchini, potato, or carrot also work; cut firmer vegetables smaller or give them a head start so they soften before the fish is done.

How do you keep bonito with vegetables from drying out?

To keep bonito with vegetables moist, avoid overcooking the fish and include juicy vegetables such as tomatoes. Check the thickest piece for doneness and take the dish out as soon as the flesh flakes easily.

Can you make bonito with vegetables with canned bonito?

Yes, canned bonito can be used, but it is already cooked and has a softer, saltier texture than fresh fish. Roast the vegetables first, then gently fold in drained bonito near the end so it warms without breaking apart.

Is bonito with vegetables baked or cooked on the stovetop?

Bonito with vegetables is commonly baked, which lets the fish and vegetables cook together with little attention. You can also cook it covered on the stovetop; soften the vegetables first and add the fish afterward to prevent it from falling apart.

Can you use frozen fish for bonito with vegetables?

Yes, thawed frozen bonito works for bonito with vegetables. Thaw it in the refrigerator, then pat it dry before cooking; excess water can make the vegetables watery and keep them from browning.

What should you serve with bonito with vegetables?

Bonito with vegetables pairs well with rice, potatoes, or crusty bread to make the meal more filling. A simple green salad is another good side, especially when the fish is cooked with plenty of vegetables.

Can you prepare bonito with vegetables ahead of time?

You can chop the vegetables and season the bonito ahead, then keep them covered separately in the refrigerator until cooking. Assemble the dish shortly before baking so the vegetables do not release liquid around the raw fish.

How long do leftovers of bonito with vegetables last?

Leftover bonito with vegetables keeps for up to two days in a covered container in the refrigerator. Refrigerate it promptly after the meal and reheat only the portion you plan to eat, since repeated heating can dry out the fish.

What is the difference between bonito with vegetables and bonito stew?

Bonito with vegetables is often baked with the fish arranged over the vegetables, while a bonito stew is cooked in more liquid on the stovetop. The ingredients can overlap, but the stew has a saucier texture.

Have another question about Bonito with vegetables?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026