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Fish herb sauté Calories
Sautéed fish with fresh herbs and olive oil, a healthy protein-rich dish.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fish herb sauté (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 2.3 g of carbs, 25.5 g of protein, 7.5 g of fat and 1.2 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fish herb sauté Nutrition Facts
Selected: 1 serving (medium) · 150 g
180
KCAL / 150G
Carbs
2.3g
· 1% DV
Protein
25.5g
· 51% DV
Fat
7.5g
· 10% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 57% · Fat 38%
Fish herb sauté nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 25.5 g | 51% |
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 herb sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 180 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 piece (medium) | 120 g | 144 kcal |
| 1 cup (chopped) | 130 g | 156 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 2 serving (double) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Fish herb sauté
How do you make fish herb sauté?
Fish herb sauté is made by briefly cooking pieces of fish in olive oil and folding in fresh herbs near the end. Pat the fish dry first, and avoid stirring it constantly so the pieces stay intact.
What is the difference between fish herb sauté and fish stew?
Fish herb sauté is cooked quickly in a pan, while fish stew simmers fish in a larger amount of liquid. The sauté keeps the fish and herbs more distinct rather than combining them in a broth or sauce.
Can you use dried herbs in fish herb sauté?
Yes, dried herbs can be used in fish herb sauté, though their flavor is more concentrated and less fresh. Add a small amount earlier in cooking so it has time to release its flavor, and finish with lemon if desired.
How do you stop fish herb sauté from turning watery?
To keep fish herb sauté from turning watery, dry the fish and herbs well and cook in a hot pan without overcrowding it. Too many ingredients lower the pan temperature, causing the fish to release moisture instead of sautéing.
Does fish herb sauté need lemon?
No, fish herb sauté does not need lemon, but a squeeze at the end brightens the fish and fresh herbs. Add it after cooking rather than pouring it into the pan early, which can make the dish more liquid.
Can you make fish herb sauté with frozen fish?
Yes, you can make fish herb sauté with frozen fish after thawing it completely in the refrigerator. Pat it dry before cooking; excess water can prevent browning and leave liquid in the pan.
What can you serve with fish herb sauté?
Fish herb sauté pairs well with a simple salad, roasted vegetables, rice, or crusty bread. Choose a mild side that complements the fresh herbs without competing with the fish's flavor.
How should you store leftover fish herb sauté?
Store leftover fish herb sauté in a covered container in the refrigerator and eat it within two days. Refrigerate it promptly after the meal rather than leaving cooked fish out at room temperature.
Can you reheat fish herb sauté?
Yes, reheat fish herb sauté gently in a covered pan over low heat until hot throughout. Avoid prolonged high heat, which can dry out the fish; add a small splash of water if the pan seems dry.
Is fish herb sauté a healthy meal?
Yes, fish herb sauté can be a nutritious meal because it combines protein-rich fish with herbs and olive oil. Its overall balance also depends on the amount of oil used and the sides served with it.
Fish herb sauté Vitamins & Minerals
Vitamins
B12
2.7µg · 113% DV
Vitamin K
33µg · 28% DV
Vitamin D
5.25µg · 26% DV
B6
0.38mg · 22% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
255mg · 36% DV
Iodine
27µg · 18% DV
Potassium ⭐
390mg · 11% DV
Sodium
105mg · 5% DV
Fish herb sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish herb sauté
To burn the 180 calories in 1 serving (medium) (150 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 herb sauté?
Fish herb sauté is a home-style dish of fish cooked in a pan with fresh herbs and olive oil. The particular fish and greens can vary with the season and what is available, so the herbs bring much of its character rather than a single fixed recipe.
The fish stays tender while the herbs soften and release their aroma. In Turkey, it is served warm, often with lemon, bread and a seasonal salad for lunch or dinner; it also fits alongside other vegetable dishes. It is a protein-forward choice, with 17 g of protein per 100 g. For a lighter plate, use olive oil sparingly and pair it with plenty of salad.
How Nutritious Is Fish herb sauté?
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 herb sauté 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 herb sauté Contain Allergens?
Contains these allergens:
Which Diets Is Fish herb sauté 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 herb sauté Fat Profile
SATURATED
1.65g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.8g
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.