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Fish casserole with vegetables Calories
Fish casserole with vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fish casserole with vegetables (200 g) has 170 calories. That works out to 85 calories per 100 g. It contains 9 g of carbs, 20.4 g of protein, 5.2 g of fat and 3.2 g of fiber. Its 1.6 µg of B12 covers 67% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Fish casserole with vegetables Nutrition Facts
Selected: 1 serving (medium) · 200 g
170
KCAL / 200G
Carbs
9g
· 3% DV
Protein
20.4g
· 41% DV
Fat
5.2g
· 7% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 50% · Fat 28%
Fish casserole with vegetables nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 20.4 g | 41% |
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 casserole with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 170 kcal |
| 100 g | 100 g | 85 kcal |
| 1 piece (small) | 120 g | 102 kcal |
| 1 serving (small) | 150 g | 128 kcal |
| 1 cup (medium) | 180 g | 153 kcal |
| 1 piece (large) | 250 g | 213 kcal |
| 1 serving (large) | 300 g | 255 kcal |
| 2 serving (double) | 400 g | 340 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Fish casserole with vegetables
How do you make fish casserole with vegetables?
To make fish casserole with vegetables, soften the slower-cooking vegetables first, then add fish pieces and bake until the fish is opaque and flakes easily. Cut ingredients evenly and avoid stirring vigorously so the fish stays intact.
What fish is best for fish casserole with vegetables?
Firm white fish such as cod, haddock, pollock, or halibut works well in fish casserole with vegetables because it holds its shape during baking. Salmon also works, but its richer flavor and texture make the finished casserole different.
What vegetables go in fish casserole with vegetables?
Onion, tomatoes, peppers, carrots, zucchini, and potatoes are common choices for fish casserole with vegetables. Cut dense vegetables small or partially cook them first, since they take longer to soften than fish.
How long should fish casserole with vegetables bake?
There is no single baking time for fish casserole with vegetables; it varies with the thickness of the fish and how finely the vegetables are cut. Check that the fish is opaque and separates easily with a fork, and that the vegetables are tender.
Can you make fish casserole with vegetables using frozen fish?
Yes, you can make fish casserole with vegetables using frozen fish, but thaw it in the refrigerator first and drain it well. Excess water can make the casserole soupy and slow the vegetables from cooking evenly.
What should you serve with fish casserole with vegetables?
Fish casserole with vegetables pairs well with crusty bread, rice, or a simple green salad. If the casserole already includes potatoes, bread or salad may be enough; lemon wedges and fresh herbs add brightness at the table.
How do you stop fish from falling apart in fish casserole with vegetables?
To keep fish from falling apart in fish casserole with vegetables, use thick, evenly sized pieces and add them after the firmer vegetables have started cooking. Avoid frequent stirring and remove the dish once the fish flakes easily.
Can you prepare fish casserole with vegetables ahead of time?
Yes, you can prepare the vegetables and seasonings for fish casserole with vegetables ahead, then add the fish shortly before baking. This keeps the fish from sitting in acidic ingredients too long or becoming soft before it cooks.
How long does leftover fish casserole with vegetables keep?
Leftover fish casserole with vegetables keeps for up to two days in a covered container in the refrigerator. Refrigerate it promptly, reheat only the portion you plan to eat, and discard it if it has been left out for an extended time.
Can fish casserole with vegetables be made without cream?
Yes, fish casserole with vegetables can be made without cream. A tomato-based sauce, a little stock, herbs, and lemon keep it moist and flavorful without a creamy sauce; add liquid sparingly so the vegetables do not release too much water.
Fish casserole with vegetables Vitamins & Minerals
Vitamins
B12
1.6µg · 67% DV
B3
3.6mg · 23% DV
Vitamin K
26µg · 22% DV
Vitamin D
4.2µg · 21% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
220mg · 31% DV
Iodine
44µg · 29% DV
Sodium
360mg · 16% DV
Potassium ⭐
520mg · 15% DV
Fish casserole with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish casserole with vegetables
To burn the 170 calories in 1 serving (medium) (200 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 casserole with vegetables?
Fish casserole with vegetables brings pieces of fish together with vegetables—often tomato, onion and pepper—in a covered pot or baking dish. It is a homestyle preparation familiar in Turkish and wider Mediterranean cooking, with ingredients that vary by season and household. As it cooks, the vegetables soften and their juices mingle with the fish.
The result is tender and gently savoury, usually with a light tomato-based sauce rather than a crisp topping. Serve it hot with bread to soak up the juices, or alongside rice and a green salad; it works well as a straightforward lunch or supper. At 85 calories per 100 g, it can make a relatively light main meal. Use a modest amount of oil and plenty of vegetables if you want to keep it lighter.
How Nutritious Is Fish casserole with vegetables?
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 casserole 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 Fish casserole with vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Fish casserole 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
Fish casserole with vegetables Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.6g
POLYUNSATURATED
1g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.