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Fish Harisi Calories
Traditional dish made with fish, rice, and spices
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fish Harisi (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 32 g of carbs, 17 g of protein, 5 g of fat and 1.4 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Fish Harisi Nutrition Facts
Selected: 1 serving (medium) · 200 g
240
KCAL / 200G
Carbs
32g
· 12% DV
Protein
17g
· 34% DV
Fat
5g
· 6% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 28% · Fat 19%
Fish Harisi nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 320 mg | 14% |
| Total carbohydrate | 32 g | 12% |
| Fiber | 1.4 g | 5% |
| Protein | 17 g | 34% |
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 Harisi?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 240 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 150 g | 180 kcal |
| 1 cup (medium) | 180 g | 216 kcal |
| 1 piece (large) | 250 g | 300 kcal |
| 1 serving (large) | 300 g | 360 kcal |
| 1 bottle (jumbo) | 400 g | 480 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Fish Harisi
What is Fish Harisi?
Fish Harisi is a traditional dish made with fish, rice and spices. It is usually served as a soft, spoonable meal, with a texture that can range from thick and porridge-like to looser, depending on how it is cooked.
How do you make Fish Harisi at home?
To make Fish Harisi, cook rice gently in water or fish stock until very tender, then fold in cooked, boneless fish and seasonings. Add the fish near the end so it keeps some texture instead of breaking apart completely.
What kind of rice is best for Fish Harisi?
Short- or medium-grain rice works well for Fish Harisi because it releases starch and gives the dish a cohesive, soft texture. Long-grain rice can also be used, but the result is usually less creamy.
Can you make Fish Harisi with canned fish?
Yes, canned fish can be used in Fish Harisi, though it will give the dish a different texture and a more pronounced flavor. Drain it first and fold it in near the end of cooking so it does not disappear into the rice.
Why does the rice break down in Fish Harisi?
The rice in Fish Harisi softens and breaks down because it cooks slowly in liquid, releasing starch into the dish. Stirring encourages a smoother consistency; stir less if you prefer distinct rice grains.
How do you keep bones out of Fish Harisi?
Use fillets and check them carefully for pin bones before adding them to Fish Harisi. If you cook whole fish for flavor, strain the cooking liquid and remove every bone from the fish before mixing it with the rice.
What spices go well in Fish Harisi?
Black pepper, cumin and onion can complement the fish and rice in Fish Harisi. Recipes vary, so start with modest seasoning and taste near the end; strong spices can overwhelm the fish.
What should you serve with Fish Harisi?
Serve Fish Harisi with lemon wedges and a fresh salad or herbs for contrast with its soft, savory texture. Keep side dishes simple so they do not overpower the fish.
How should you reheat Fish Harisi?
Reheat Fish Harisi gently in a saucepan, adding a splash of water or stock because the rice thickens as it sits. Stir until it is steaming hot throughout, taking care not to mash the fish further.
Can you freeze Fish Harisi?
Yes, you can freeze Fish Harisi in meal-sized portions, but the rice may become softer after thawing. Cool it promptly, freeze it in airtight containers, thaw it in the refrigerator and reheat it until steaming hot.
Fish Harisi Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
B5
0.9mg · 18% DV
B3
2.4mg · 15% DV
Vitamin D
2.4µg · 12% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
130mg · 19% DV
Iodine
24µg · 16% DV
Sodium
320mg · 14% DV
Potassium ⭐
220mg · 6% DV
Fish Harisi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish Harisi
To burn the 240 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 Harisi?
Fish Harisi is a traditional dish made by cooking fish with rice and spices. Recipes can vary, but the rice softens as it cooks and the ingredients come together in a tender, cohesive dish.
Serve it hot as a main course, with lemon and a fresh salad or cooked greens alongside. Fish contributes protein, while the rice provides much of the carbohydrate; each 100 g has 8.5 g of protein and 2.5 g of fat. For a lighter serving, use oil sparingly and pair it with plenty of vegetables.
How Nutritious Is Fish Harisi?
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 Harisi 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 Harisi Contain Allergens?
Contains these allergens:
Which Diets Is Fish Harisi 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 Harisi Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.