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Grilled fish with tomato sauce Calories
High protein, low carbohydrate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled fish with tomato sauce (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 5 g of carbs, 40.5 g of protein, 8.6 g of fat and 1.1 g of fiber. Its 4.3 µg of B12 covers 180% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Grilled fish with tomato sauce Nutrition Facts
Selected: 1 piece (medium) · 180 g
261
KCAL / 180G
Carbs
5g
· 2% DV
Protein
40.5g
· 81% DV
Fat
8.6g
· 11% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 62% · Fat 30%
Grilled fish with tomato sauce nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 40.5 g | 81% |
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 Medium Grilled fish with tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 261 kcal |
| 1 piece (thin) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 120 g | 174 kcal |
| 1 cup (diced) | 140 g | 203 kcal |
| 1 serving (half) | 150 g | 218 kcal |
| 1 piece (thick) | 220 g | 319 kcal |
| 1 piece (large) | 250 g | 363 kcal |
| 1 serving (double) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Grilled fish with tomato sauce
What fish works best for grilled fish with tomato sauce?
Firm fish such as sea bass, sea bream, salmon, or halibut works well for grilled fish with tomato sauce. Choose a whole fish for a traditional presentation or fillets if you want them to be easier to turn without breaking.
How do you make the tomato sauce for grilled fish with tomato sauce?
For grilled fish with tomato sauce, simmer chopped or grated tomatoes with olive oil, garlic, and black pepper until thick. Spoon the sauce over the fish after grilling so it does not burn on the hot grill.
How do you keep grilled fish with tomato sauce from sticking to the grill?
To keep grilled fish with tomato sauce from sticking, start with a clean, hot, lightly oiled grill and pat the fish dry. Leave it undisturbed until it releases easily, then turn it once with a wide spatula.
Should you put tomato sauce on grilled fish before or after cooking?
Add the tomato sauce to grilled fish with tomato sauce after cooking, or serve it alongside. Tomato sauce can scorch over direct heat, while adding it at the end keeps the fish’s grilled surface intact.
Can you bake grilled fish with tomato sauce in the oven instead?
Yes, you can make grilled fish with tomato sauce in the oven when grilling is not practical. Bake the fish until nearly done, then add the prepared sauce near the end so the fish cooks through without becoming soggy.
What should you serve with grilled fish with tomato sauce?
Serve grilled fish with tomato sauce with a crisp green salad, grilled vegetables, or roasted potatoes. Rice or crusty bread also works well for soaking up the sauce without overpowering the fish.
Can you make grilled fish with tomato sauce using canned tomatoes?
Yes, canned tomatoes work well for the sauce in grilled fish with tomato sauce. Simmer them until thick and season with garlic and herbs; drain excess liquid first if the canned tomatoes are especially watery.
How long does leftover grilled fish with tomato sauce keep in the fridge?
Leftover grilled fish with tomato sauce keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly, and store the fish with its sauce to help prevent it from drying out.
How do you reheat grilled fish with tomato sauce without drying it out?
Reheat grilled fish with tomato sauce gently in a covered oven-safe dish or covered pan, with the sauce over the fish. Stop as soon as it is hot throughout; prolonged heating makes fish dry and tough.
Is grilled fish with tomato sauce a healthy meal?
Yes, grilled fish with tomato sauce can be a nutritious main dish, providing protein while avoiding the extra oil used in deep-frying. A tomato-based sauce and a side of vegetables make it a balanced meal.
Grilled fish with tomato sauce Vitamins & Minerals
Vitamins
B12
4.32µg · 180% DV
B3
10.44mg · 65% DV
B6
0.76mg · 45% DV
Vitamin D
5.58µg · 28% DV
Minerals
Selenium
56µg · 102% DV
Phosphorus
396mg · 57% DV
Iodine
58µg · 39% DV
Sodium
468mg · 20% DV
Potassium ⭐
648mg · 19% DV
Grilled fish with tomato sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled fish with tomato sauce
To burn the 261 calories in 1 piece (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 Grilled fish with tomato sauce?
Grilled fish with tomato sauce pairs fish cooked over a grill with a tomato-based sauce, served on top or alongside. The fish and seasoning vary, so the dish may taste gently smoky and fresh or more savoury, depending on the cook. It is a straightforward way to bring together the char of grilled fish and the bright flavour of tomatoes.
It works well as a main meal with salad, greens or vegetables; bread or rice can make it more substantial. The fish makes it a high-protein choice, while the dish is low in carbohydrates. For a lighter plate, use a modest amount of oil in the sauce and add plenty of vegetables.
How Nutritious Is Grilled fish with tomato sauce?
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 Grilled fish with tomato 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 Grilled fish with tomato sauce Contain Allergens?
Contains these allergens:
Which Diets Is Grilled fish with tomato sauce 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
✓ Suitable
Low FODMAP
— Not suitable
Grilled fish with tomato sauce Fat Profile
SATURATED
1.8g
MONOUNSATURATED
3.06g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.