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Fish in tomato sauce Calories
Protein-rich fish dish in tomato-based sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish in tomato sauce (160 g) has 205 calories. That works out to 128 calories per 100 g. It contains 6.2 g of carbs, 26.9 g of protein, 7.7 g of fat and 1.3 g of fiber. Its 3 µg of B12 covers 127% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Fish in tomato sauce Nutrition Facts
Selected: 1 piece (medium) · 160 g
205
KCAL / 160G
Carbs
6.2g
· 2% DV
Protein
26.9g
· 54% DV
Fat
7.7g
· 10% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 53% · Fat 35%
Fish in tomato sauce nutrition facts table · 1 piece (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 464 mg | 20% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 26.9 g | 54% |
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 Fish in tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 160 g | 205 kcal |
| 1 piece (half) | 80 g | 102 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 100 g | 128 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 piece (large) | 220 g | 282 kcal |
| 1 cup (medium) | 240 g | 307 kcal |
| 1 serving (large) | 260 g | 333 kcal |
| 1 piece (double) | 320 g | 410 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Fish in tomato sauce
How do you make fish in tomato sauce?
Fish in tomato sauce is made by gently cooking fish in a sauce of tomatoes or tomato paste, aromatics, and seasoning. Soften onion and garlic first, add the sauce, then cook the fish just until opaque and easy to flake.
What fish is best for fish in tomato sauce?
Firm white fish such as cod, haddock, or sea bass works well in fish in tomato sauce because it holds together in the pan. Thicker fillets are easier to turn; add delicate fish near the end so it does not break apart.
Can you bake fish in tomato sauce?
Yes, fish in tomato sauce can be baked. Arrange the fish in a baking dish, spoon the sauce over it, and bake until the thickest part is opaque and flakes easily. Avoid overbaking, which can dry out the fish.
What should you serve with fish in tomato sauce?
Rice, crusty bread, or potatoes go well with fish in tomato sauce because they soak up the tomato sauce. A green salad or steamed vegetables add a fresh contrast without competing with the fish.
How do you keep fish in tomato sauce from tasting fishy?
Use fresh fish, pat it dry before cooking, and season the tomato sauce with ingredients such as onion, garlic, and herbs. A squeeze of lemon at the table can brighten fish in tomato sauce, but cooking the fish too long can make its flavor more pronounced.
Can you use canned tomatoes for fish in tomato sauce?
Yes, canned tomatoes work well for fish in tomato sauce. Simmer them until the sauce thickens before adding the fish, since watery sauce can make the fish stew rather than cook gently in a rich coating.
Can you make fish in tomato sauce ahead of time?
Yes, you can make the tomato sauce ahead, but fish in tomato sauce is best cooked shortly before serving. Prepare and refrigerate the sauce separately, then add the fish when reheating it so the fillets stay moist and intact.
How long does fish in tomato sauce keep in the fridge?
Fish in tomato sauce keeps for about three to four days in the refrigerator when promptly chilled and stored in a covered container. Refrigerate leftovers within two hours of cooking, and reheat only the portion you plan to eat.
Can you freeze fish in tomato sauce?
Yes, fish in tomato sauce can be frozen, although thawed fish may have a softer texture and the sauce may separate slightly. Cool it first, pack it airtight, and thaw it in the refrigerator before reheating gently.
How do you reheat fish in tomato sauce without drying it out?
Reheat fish in tomato sauce gently in a covered pan over low heat, with a splash of water if the sauce has thickened. Avoid vigorous stirring and repeated reheating, which can break up the fish and dry it out.
Fish in tomato sauce Vitamins & Minerals
Vitamins
B12
3.04µg · 127% DV
B3
6.24mg · 39% DV
B6
0.38mg · 22% DV
Biotin
5.12µg · 17% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
304mg · 43% DV
Iodine
38µg · 25% DV
Sodium
464mg · 20% DV
Potassium ⭐
512mg · 15% DV
Fish in tomato sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish in tomato sauce
To burn the 205 calories in 1 piece (medium) (160 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 in tomato sauce?
Fish in tomato sauce is a home-style dish of fish cooked in a sauce made with tomato paste or tomatoes, often with onion, peppers and seasonings. The fish and the sauce vary from kitchen to kitchen, so it may be gently flavoured or richly spiced. In Turkey, it is commonly served as a main meal with rice, bread or a fresh salad; elsewhere, it also works well alongside potatoes or simple vegetables. The tomato sauce brings a savoury, slightly tangy flavour and keeps the fish moist. It is a protein-rich choice, with 16.8 g of protein per 100 g. For a lighter plate, serve it with plenty of vegetables and less rice or bread.
How Nutritious Is Fish in 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 Fish in 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 Fish in tomato sauce Contain Allergens?
Contains these allergens:
Which Diets Is Fish in tomato sauce 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 in tomato sauce Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.72g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.