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Fish and onion stew Calories
Source of protein and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fish and onion stew (250 g) has 298 calories. That works out to 119 calories per 100 g. It contains 12 g of carbs, 35.5 g of protein, 12.3 g of fat and 2.3 g of fiber. Its 5.5 µg of B12 covers 229% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Fish and onion stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
298
KCAL / 250G
Carbs
12g
· 4% DV
Protein
35.5g
· 71% DV
Fat
12.3g
· 16% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 47% · Fat 37%
Fish and onion stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 298 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 2.05 g | 10% |
| Trans fat | 0 g | |
| Sodium | 413 mg | 18% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 2.3 g | 8% |
| Protein | 35.5 g | 71% |
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.
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How Many Calories in 1 Serving of Fish and onion stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 298 kcal |
| 1 tablespoon (small) | 20 g | 24 kcal |
| 100 g | 100 g | 119 kcal |
| 1 piece (small) | 120 g | 143 kcal |
| 1 cup (medium) | 180 g | 214 kcal |
| 1 piece (medium) | 180 g | 214 kcal |
| 1 piece (large) | 250 g | 298 kcal |
| 1 serving (large) | 350 g | 417 kcal |
| 1 pack (large) | 400 g | 476 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Fish and onion stew
How do you make fish and onion stew?
Fish and onion stew is made by softening sliced onions, then gently cooking fish in the same pot. Add the fish with your chosen seasonings and a little liquid, and stop cooking once the flesh is opaque and flakes easily.
What fish is best for fish and onion stew?
Firm white fish works well in fish and onion stew because it is less likely to break apart during cooking. Cod, haddock, or sea bass are practical choices; cut the fish into similarly sized pieces so they cook evenly.
Can you make fish and onion stew without tomatoes?
Yes, fish and onion stew can be made without tomatoes. Let the softened onions provide the main flavor, then add a little stock or water and seasonings; avoid adding too much liquid, which can dilute the onion flavor.
Why does fish fall apart in fish and onion stew?
Fish usually falls apart in fish and onion stew because it is stirred too often or cooked for too long. Add the fish after the onions soften, keep the heat gentle, and turn the pieces carefully rather than stirring the pot.
How should you cut the onions for fish and onion stew?
Slice the onions thinly for fish and onion stew so they soften evenly and mingle with the fish. Cook them until tender before adding the fish; adding them raw at the same time can leave them firm when the fish is done.
What should you serve with fish and onion stew?
Serve fish and onion stew with crusty bread, rice, or boiled potatoes to soak up its savory juices. A crisp salad or steamed vegetables make a fresh contrast without competing with the onion-rich sauce.
Can you use frozen fish in fish and onion stew?
Yes, you can use frozen fish in fish and onion stew, but thaw it completely in the refrigerator first and pat it dry. Adding it frozen can release excess water and make it harder to cook the pieces evenly.
How long does fish and onion stew keep in the fridge?
Fish and onion stew keeps in the refrigerator for up to 2 days in a covered container. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell or texture.
Can you freeze fish and onion stew?
Yes, fish and onion stew can be frozen, though the fish may become softer after thawing. Divide it into airtight freezer-safe portions, thaw in the refrigerator, and avoid freezing a portion again after it has thawed.
Is fish and onion stew healthy?
Yes, fish and onion stew can be a nutritious meal because fish supplies protein and omega-3 fats. Cooking it gently rather than frying it, and keeping added oil and salt modest, helps keep the dish balanced.
Fish and onion stew Vitamins & Minerals
Vitamins
B12
5.5µg · 229% DV
B3
10.75mg · 67% DV
B6
0.73mg · 43% DV
Vitamin D
8.5µg · 43% DV
Minerals
Selenium
70µg · 127% DV
Phosphorus
463mg · 66% DV
Iodine
78µg · 52% DV
Copper
0.2mg · 22% DV
Potassium ⭐
750mg · 22% DV
Sodium
413mg · 18% DV
Fish and onion stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish and onion stew
To burn the 298 calories in 1 serving (medium) (250 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 Fish and onion stew?
Fish and onion stew is a home-style dish of fish cooked with plenty of onions, familiar in Turkish cooking. As the onions soften, they lend the stew a gentle sweetness, while the fish stays tender and gives the broth its savoury character. Recipes vary between households, so the seasoning and consistency can differ.
In Turkey it may be served for lunch or dinner with bread or rice and a fresh salad; a squeeze of lemon works well at the table. It is a protein-rich choice, and depending on the fish used, it can also provide omega-3 fats. For a lighter plate, keep added oil modest and pair it with plenty of vegetables.
How Nutritious Is Fish and onion stew?
Nutrient density
High
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 Fish and onion stew 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 Fish and onion stew Contain Allergens?
Contains these allergens:
Which Diets Is Fish and onion stew Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fish and onion stew Fat Profile
SATURATED
2.05g
MONOUNSATURATED
6.13g
POLYUNSATURATED
2.95g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.