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Fish sauté with vegetables Calories
High-protein fish sauté with vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fish sauté with vegetables (220 g) has 282 calories. That works out to 128 calories per 100 g. It contains 10.1 g of carbs, 32.6 g of protein, 11.7 g of fat and 2.6 g of fiber. Its 3.7 µg of B12 covers 156% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Fish sauté with vegetables Nutrition Facts
Selected: 1 serving (medium) · 220 g
282
KCAL / 220G
Carbs
10.1g
· 4% DV
Protein
32.6g
· 65% DV
Fat
11.7g
· 15% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 47% · Fat 38%
Fish sauté with vegetables nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 282 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 32.6 g | 65% |
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 sauté with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 282 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (medium) | 140 g | 179 kcal |
| 1 serving (small) | 160 g | 205 kcal |
| 1 cup (medium) | 180 g | 230 kcal |
| 1 cup (large) | 260 g | 333 kcal |
| 2 piece (double) | 280 g | 358 kcal |
| 1 serving (large) | 320 g | 410 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Fish sauté with vegetables
How do you make fish sauté with vegetables?
Fish sauté with vegetables is made by cooking the vegetables first and adding the fish near the end. Soften onion and peppers in a little oil, add tomatoes if desired, then gently cook bite-sized fish pieces until opaque and just cooked through.
What fish works best in fish sauté with vegetables?
Firm fish that holds together in the pan works best in fish sauté with vegetables. Cod, haddock, sea bass, and salmon are practical choices. Cut the fish into similar-sized pieces so it cooks evenly, and thaw frozen fish fully before adding it.
How do you stop fish from breaking apart in fish sauté with vegetables?
Add the fish after the vegetables have softened, and handle it as little as possible. For fish sauté with vegetables, use a wide nonstick pan, cut the fish into generous pieces, and turn them gently once rather than stirring repeatedly.
Which vegetables go well in fish sauté with vegetables?
Onion, bell pepper, and tomato are classic choices for fish sauté with vegetables. Zucchini, mushrooms, or spinach also work; add quick-cooking vegetables later so they do not turn mushy while the fish finishes cooking.
Do you cook the vegetables before the fish in fish sauté with vegetables?
Yes, cook the vegetables before adding the fish to the pan. Many vegetables need more time to soften, while fish cooks quickly; adding it later helps keep the fish tender and prevents it from breaking up during stirring.
Can fish sauté with vegetables be made without tomatoes?
Yes, fish sauté with vegetables can be made without tomatoes. Use onion, peppers, zucchini, or mushrooms, and add a little broth or lemon juice if you want moisture and brightness without a tomato-based sauce.
What should you serve with fish sauté with vegetables?
Serve fish sauté with vegetables with rice, couscous, crusty bread, or boiled potatoes to make it a fuller meal. A simple green salad or lemon wedges also complement the fish without competing with the vegetables.
How long does fish sauté with vegetables keep in the fridge?
Fish sauté with vegetables keeps for about three to four days in the refrigerator when promptly chilled and stored in a sealed container. Refrigerate leftovers within two hours of cooking, and reheat only the portion you plan to eat.
Can you freeze fish sauté with vegetables?
Yes, you can freeze fish sauté with vegetables, although the vegetables may soften and the fish may become less firm after thawing. Cool it promptly, freeze it in an airtight portion-sized container, and thaw it in the refrigerator before reheating.
Is fish sauté with vegetables a healthy meal?
Yes, fish sauté with vegetables can be a nourishing meal because it combines protein-rich fish with vegetables. Keep the added oil moderate and pair it with a simple grain or salad rather than relying on a heavily fried side.
Fish sauté with vegetables Vitamins & Minerals
Vitamins
B12
3.74µg · 156% DV
B3
8.36mg · 52% DV
B6
0.62mg · 36% DV
Vitamin D
4.62µg · 23% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
418mg · 60% DV
Iodine
53µg · 35% DV
Sodium
462mg · 20% DV
Potassium ⭐
682mg · 20% DV
Fish sauté with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish sauté with vegetables
To burn the 282 calories in 1 serving (medium) (220 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 sauté with vegetables?
Fish sauté with vegetables is a Turkish-style home-cooked dish of fish pieces cooked in a pan with vegetables, often including onion, peppers or tomatoes. The choice of fish and vegetables varies with the season and what is available, so it can be adapted without losing its simple, savoury character.
The fish stays tender while the vegetables soften and lend the pan juices a fresh, aromatic flavour. In Turkey it is commonly served hot as a main meal, with bread or rice; elsewhere, it also works well alongside potatoes or a crisp salad. It offers substantial protein, with some fibre from the vegetables. Use a modest amount of oil and add extra vegetables for a lighter, well-rounded plate.
How Nutritious Is Fish sauté 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 sauté 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 sauté with vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Fish sauté 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 sauté with vegetables Fat Profile
SATURATED
2.2g
MONOUNSATURATED
4.62g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.