Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🐟
Creamy panga fish Calories
Protein-rich fish dish in a creamy sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Creamy panga fish (180 g) has 286 calories. That works out to 159 calories per 100 g. It contains 7.7 g of carbs, 24.1 g of protein, 17.5 g of fat and 0.4 g of fiber. Its 2.1 µg of B12 covers 86% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Creamy panga fish Nutrition Facts
Selected: 1 serving (medium) · 180 g
286
KCAL / 180G
Carbs
7.7g
· 3% DV
Protein
24.1g
· 48% DV
Fat
17.5g
· 22% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 34% · Fat 55%
Creamy panga fish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 17.5 g | 22% |
| Saturated fat | 9.86 g | 49% |
| Trans fat | 0.29 g | |
| Sodium | 441 mg | 19% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 0.4 g | 1% |
| Protein | 24.1 g | 48% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Creamy panga fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 286 kcal |
| 1 ounce (small) | 28.4 g | 45 kcal |
| 1 piece (small) | 90 g | 143 kcal |
| 100 g | 100 g | 159 kcal |
| 1 piece (medium) | 140 g | 223 kcal |
| 1 cup (medium) | 200 g | 318 kcal |
| 1 piece (large) | 220 g | 350 kcal |
| 1 serving (large) | 280 g | 445 kcal |
Calculated from 159 calories per 100 g.
Frequently Asked Questions About Creamy panga fish
What is creamy panga fish made from?
Creamy panga fish is a dish made with pangasius, a mild freshwater catfish commonly sold as boneless fillets, cooked with a cream-based sauce. Recipes may include garlic, herbs, lemon, or cheese, depending on the cook.
Is creamy panga fish safe to eat?
Yes, creamy panga fish is safe when it comes from a reliable supplier, has been kept properly chilled, and is cooked through. The flesh should turn opaque and separate easily with a fork; avoid cross-contamination from raw fish.
What does creamy panga fish taste like?
Creamy panga fish has a mild, delicate flavor and a soft, moist texture. It is less assertive than many oily fish, so garlic, lemon, pepper, and herbs can add contrast without overwhelming the fish.
How do you make creamy panga fish on the stovetop?
Pat panga fillets dry and cook them in a lightly oiled pan until opaque and flaky. Remove them briefly, warm cream with garlic and seasoning in the same pan, then return the fish and coat it gently.
Can you bake creamy panga fish instead of frying it?
Yes, creamy panga fish works well baked. Arrange the fillets in a baking dish, spoon over seasoned cream, and bake until the centers are opaque and flake easily. Avoid overbaking, which can make the lean fish dry.
Can frozen panga fillets be used for creamy panga fish?
Yes, thaw frozen panga fillets in the refrigerator before cooking, then blot away excess moisture. Adding icy or wet fillets straight to the cream sauce can dilute it and make the fish cook unevenly.
Why does the cream sauce split in creamy panga fish?
The sauce can split if it boils hard or is heated for too long. Keep the cream at a gentle simmer, add it after the fish is cooked, and stir it in over low heat rather than letting it bubble vigorously.
What can you serve with creamy panga fish?
Serve creamy panga fish with rice, potatoes, or crusty bread to catch the sauce. Steamed vegetables or a crisp green salad add freshness and balance the richness of the cream.
How long do leftovers of creamy panga fish keep?
Refrigerate leftover creamy panga fish in a covered container and eat it within 3 days. Reheat it gently until steaming hot throughout; vigorous heating can toughen the fish and cause the cream sauce to separate.
How can you tell when creamy panga fish is cooked?
Creamy panga fish is cooked when its flesh is opaque throughout and separates easily into flakes with a fork. Check the thickest part of the fillet, since the edges can look done before the center is ready.
Creamy panga fish Vitamins & Minerals
Vitamins
B12
2.07µg · 86% DV
B3
3.78mg · 24% DV
B2
0.27mg · 21% DV
B6
0.32mg · 19% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
328mg · 47% DV
Iodine
36µg · 24% DV
Sodium
441mg · 19% DV
Potassium ⭐
502mg · 15% DV
Creamy panga fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Creamy panga fish
To burn the 286 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Creamy panga fish?
Creamy panga fish is made with pangasius, a mild freshwater fish farmed widely in Southeast Asia, usually cooked as fillets in a cream-based sauce. It is more a flexible home-style preparation than a single traditional dish, and its boneless fillets make it convenient for weeknight meals.
The fish stays tender and delicate, while the sauce adds richness and a smooth texture. Serve it with vegetables or a crisp salad; potatoes, rice or bread also work well for soaking up the sauce. With 13.4 g of protein per 100 g, it offers a useful protein source, though the cream makes it richer than simply grilled fish. For a lighter plate, use less sauce or pair it with plenty of vegetables.
How Nutritious Is Creamy panga fish?
Nutrient density
Medium
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
Medium
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.
Is Creamy panga fish 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 Creamy panga fish Contain Allergens?
Contains these allergens:
Which Diets Is Creamy panga fish 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
Creamy panga fish Fat Profile
SATURATED
9.86g
MONOUNSATURATED
4.64g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
Compare Creamy panga fish
Foods Similar to Creamy panga fish
Have another question about Creamy panga fish?
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.