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Fish and potatoes in sauce Calories
A hearty dish of fish and potatoes cooked in a typically tomato-based, oil-containing sauce.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fish and potatoes in sauce (250 g) has 288 calories. That works out to 115 calories per 100 g. It contains 25.5 g of carbs, 23.8 g of protein, 9.5 g of fat and 3.3 g of fiber. Its 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Fish and potatoes in sauce Nutrition Facts
Selected: 1 serving (medium) · 250 g
288
KCAL / 250G
Carbs
25.5g
· 9% DV
Protein
23.8g
· 48% DV
Fat
9.5g
· 12% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 34% · Fat 30%
Fish and potatoes in sauce nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 675 mg | 29% |
| Total carbohydrate | 25.5 g | 9% |
| Fiber | 3.3 g | 12% |
| Protein | 23.8 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.
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How Many Calories in 1 Serving of Fish and potatoes in sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 288 kcal |
| 100 g | 100 g | 115 kcal |
| 1 piece (medium) | 150 g | 173 kcal |
| 1 serving (small) | 180 g | 207 kcal |
| 1 cup (chopped) | 220 g | 253 kcal |
| 1 piece (large) | 220 g | 253 kcal |
| 1 serving (large) | 350 g | 403 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Fish and potatoes in sauce
How do you make fish and potatoes in sauce?
Fish and potatoes in sauce is made by cooking potatoes in a usually tomato-based sauce, then adding fish until it is just cooked. Cut the potatoes evenly so they soften at the same rate, and add the fish later to keep it from breaking apart.
What kind of fish is best for fish and potatoes in sauce?
Firm white fish that holds together during cooking works well in fish and potatoes in sauce. Cod, haddock, or sea bass are good choices; boneless fillets make serving easier, while thicker pieces are less likely to overcook in the sauce.
What do you serve with fish and potatoes in sauce?
A crisp green salad or steamed vegetables go well with fish and potatoes in sauce. Since the dish already includes potatoes and a substantial sauce, choose a light side rather than another starchy accompaniment.
What sauce is used for fish and potatoes in sauce?
Fish and potatoes in sauce is commonly made with a tomato-based sauce, often with onion, garlic, and herbs. Keep enough liquid in the pan for the potatoes to cook, but avoid making the sauce so thick that it sticks before they soften.
Can you bake fish and potatoes in sauce in the oven?
Yes, you can bake fish and potatoes in sauce in the oven. Give the potatoes a head start in the sauce, then add the fish for the final part of cooking; this helps the fish stay tender while the potatoes become soft.
Why are the potatoes still hard in fish and potatoes in sauce?
The potatoes in fish and potatoes in sauce are usually still hard because they were cut too large or did not cook long enough before the fish was added. Cut them into evenly sized pieces and test one with a fork before adding the fish.
Can you use frozen fish for fish and potatoes in sauce?
Yes, you can use frozen fish for fish and potatoes in sauce, but thaw it safely in the refrigerator first and pat it dry. Adding thawed fish prevents excess water from thinning the sauce and makes it easier to judge when the fish is cooked.
How long does fish and potatoes in sauce keep in the fridge?
Fish and potatoes in sauce keeps for up to three days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you freeze fish and potatoes in sauce?
Yes, fish and potatoes in sauce can be frozen, though the potatoes may become softer after thawing. Cool it promptly, freeze it in an airtight container, then thaw it in the refrigerator and reheat it thoroughly.
How can you make fish and potatoes in sauce less oily?
To make fish and potatoes in sauce less oily, use a small amount of oil to soften the onion and let the tomato provide most of the sauce. Simmer the potatoes in the sauce instead of frying them, and add herbs or lemon for extra flavor.
Fish and potatoes in sauce Vitamins & Minerals
Vitamins
B12
2.75µg · 115% DV
B3
5.25mg · 33% DV
B6
0.5mg · 29% DV
B5
0.88mg · 18% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
363mg · 52% DV
Iodine
45µg · 30% DV
Sodium
675mg · 29% DV
Potassium ⭐
775mg · 23% DV
Fish and potatoes in sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish and potatoes in sauce
To burn the 288 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 potatoes in sauce?
Fish and potatoes in sauce is a home-style dish of fish and potato pieces cooked together in a sauce, often tomato-based and made with some oil. It is not tied to one fixed recipe: the fish and seasonings can vary with local cooking traditions and what is available.
The potatoes soften and take on the sauce, while the fish becomes tender and flaky. Serve it hot as a main meal, perhaps with bread to mop up the sauce or a simple salad alongside. It provides protein from the fish as well as filling carbohydrates from the potatoes; a 100 g portion has 9.5 g of protein. For a lighter version, use a modest amount of oil and add extra vegetables or salad.
How Nutritious Is Fish and potatoes in sauce?
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 Fish and potatoes in sauce 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 potatoes in sauce Contain Allergens?
Contains these allergens:
Which Diets Is Fish and potatoes in sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fish and potatoes in sauce Fat Profile
SATURATED
2g
MONOUNSATURATED
4g
POLYUNSATURATED
1.88g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.