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Fish meze with vegetables Calories
Fish-and-vegetable meze, protein-rich appetizer
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fish meze with vegetables (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 5.8 g of carbs, 13.4 g of protein, 8.5 g of fat and 1.9 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Fish meze with vegetables Nutrition Facts
Selected: 1 serving (medium) · 120 g
154
KCAL / 120G
Carbs
5.8g
· 2% DV
Protein
13.4g
· 27% DV
Fat
8.5g
· 11% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 35% · Fat 50%
Fish meze with vegetables nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 13.4 g | 27% |
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 meze with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 154 kcal |
| 1 tablespoon (mini) | 20 g | 26 kcal |
| 2 tablespoon (small) | 40 g | 51 kcal |
| 1 serving (small) | 80 g | 102 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (medium) | 140 g | 179 kcal |
| 1 cup (medium) | 160 g | 205 kcal |
| 1 serving (large) | 180 g | 230 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Fish meze with vegetables
What is fish meze with vegetables?
Fish meze with vegetables is a small Turkish-style dish made by combining cooked fish with vegetables and seasonings. Recipes vary: the vegetables may be cooked or fresh, and the meze is usually served as part of a spread rather than as a single entrée.
How do you make fish meze with vegetables at home?
To make fish meze with vegetables, cook the fish, remove all bones, and gently combine it with chopped or sautéed vegetables. Add lemon and olive oil to taste, mixing carefully so the fish stays in pieces rather than turning mushy.
Can fish meze with vegetables be made with canned fish?
Yes, fish meze with vegetables can be made with canned fish, provided it is drained well first. Choose a fish whose flavor works with your vegetables, then add lemon gradually because canned fish may already be salty or packed in oil.
What vegetables go well in fish meze with vegetables?
Onion, bell pepper, tomato, parsley, and leafy herbs all work well in fish meze with vegetables. Use vegetables that complement the fish without releasing too much water; if using juicy vegetables, drain or cook them before mixing.
Is fish meze with vegetables the same as fish salad?
No, fish meze with vegetables is not necessarily the same as fish salad. A meze is served as one of several small dishes and may use cooked or sautéed vegetables, while a fish salad is more often assembled as a standalone salad.
Can fish meze with vegetables be served as a main course?
Yes, fish meze with vegetables can be part of a light main meal, especially when served with bread, grains, or additional vegetables. It is usually portioned as a shared appetizer, so add a substantial side if you want it to serve as dinner.
How can you make fish meze with vegetables less oily?
You can make fish meze with vegetables less oily by baking, poaching, or grilling the fish and using only enough olive oil to bring the ingredients together. Drain sautéed vegetables well and brighten the dish with lemon and herbs instead of adding more oil.
Should fish meze with vegetables be served with bread?
Yes, bread is a common accompaniment to fish meze with vegetables, particularly for soaking up its juices and dressing. It also fits naturally into a larger meze spread; crisp vegetables or a simple salad are alternatives if you prefer not to serve bread.
Can fish meze with vegetables be frozen?
Freezing fish meze with vegetables is generally not the best choice because cooked fish and vegetables can become watery or lose their texture after thawing. It is better to prepare an amount you can use fresh and keep any leftovers refrigerated in a covered container.
Is fish meze with vegetables a healthy choice?
Fish meze with vegetables can be a nourishing choice, offering fish alongside vegetables in a small shared dish. Its overall balance depends on the recipe and what else is served, so pair it with other foods that suit your meal rather than relying on the meze alone.
Fish meze with vegetables Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
3.48mg · 22% DV
B6
0.29mg · 17% DV
Vitamin K
16.8µg · 14% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
186mg · 27% DV
Iodine
26µg · 17% DV
Sodium
336mg · 15% DV
Potassium ⭐
348mg · 10% DV
Fish meze with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish meze with vegetables
To burn the 154 calories in 1 serving (medium) (120 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 meze with vegetables?
Fish meze with vegetables is a Turkish-style appetizer of cooked fish served with vegetables. Recipes vary: the vegetables may be cooked with the fish or added afterwards, and olive oil, lemon and herbs are common ways to bring the flavours together.
It is usually served chilled or at room temperature as part of a shared meze spread, and also works as a light lunch with salad and bread. The fish provides protein, while the vegetables add some fibre and variety. For a lighter plate, use a modest amount of oil and serve it with extra fresh vegetables; keep portions small if it is one of several dishes.
How Nutritious Is Fish meze 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 meze 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 meze with vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Fish meze 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 meze with vegetables Fat Profile
SATURATED
1.44g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.