Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Fish sautéed with vegetables Calories
High-protein fish dish 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 sautéed with vegetables (250 g) has 320 calories. That works out to 128 calories per 100 g. It contains 11.5 g of carbs, 38 g of protein, 12.8 g of fat and 3.3 g of fiber. Its 4 µg of B12 covers 167% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Fish sautéed with vegetables Nutrition Facts
Selected: 1 serving (medium) · 250 g
320
KCAL / 250G
Carbs
11.5g
· 4% DV
Protein
38g
· 76% DV
Fat
12.8g
· 16% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 49% · Fat 36%
Fish sautéed with vegetables nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 3.3 g | 12% |
| Protein | 38 g | 76% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Fish sautéed with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 320 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 120 g | 154 kcal |
| 1 serving (small) | 180 g | 230 kcal |
| 1 cup (medium) | 210 g | 269 kcal |
| 2 piece (medium) | 240 g | 307 kcal |
| 1.5 cup (large) | 315 g | 403 kcal |
| 1 serving (large) | 350 g | 448 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Fish sautéed with vegetables
How do you make fish sautéed with vegetables?
Cook the vegetables in a hot pan first, then add bite-size fish pieces near the end to make fish sautéed with vegetables. Stir gently and stop cooking as soon as the fish is opaque and flakes easily, so it stays tender.
What fish works best in fish sautéed with vegetables?
Firm, boneless fillets work best in fish sautéed with vegetables because they hold their shape in the pan. Cod, haddock, sea bass, and salmon are practical choices; cut the fish evenly so the pieces finish cooking at about the same time.
What vegetables go well in fish sautéed with vegetables?
Bell peppers, zucchini, onion, tomatoes, and mushrooms all work well in fish sautéed with vegetables. Add firmer vegetables first and softer ones later, since tomatoes and zucchini release moisture and can make the finished dish watery.
How do you stop fish from breaking apart in fish sautéed with vegetables?
Use large, evenly cut pieces and turn them only once or twice while making fish sautéed with vegetables. A hot pan and well-dried fish help form a surface quickly; stirring the fish repeatedly is the main way to break it up.
Can you make fish sautéed with vegetables using frozen fish?
Yes, fish sautéed with vegetables can be made with frozen fish, but thaw it in the refrigerator first. Pat the fillets dry before cooking; excess water can steam the fish and vegetables instead of letting them sauté.
Should you cook the vegetables or fish first for fish sautéed with vegetables?
Cook the vegetables first for fish sautéed with vegetables, then add the fish once the vegetables are nearly tender. Fish cooks faster than most vegetables, and adding it too early can leave it overcooked by the time the vegetables are ready.
What should you serve with fish sautéed with vegetables?
Serve fish sautéed with vegetables with rice, couscous, potatoes, or crusty bread to make it a fuller meal. A simple green salad also works well, especially if the sauté already has a generous mix of vegetables.
How long does fish sautéed with vegetables keep in the fridge?
Keep fish sautéed with vegetables in a covered container in the refrigerator for up to 3 days. Refrigerate it promptly after the meal, and reheat only the portion you plan to eat until it is steaming hot throughout.
Can you prepare fish sautéed with vegetables ahead of time?
You can chop the vegetables and portion the fish ahead, but fish sautéed with vegetables is best cooked shortly before serving. Keeping the raw fish separate from the prepared vegetables helps preserve its texture and keeps the vegetables from becoming soggy.
Is fish sautéed with vegetables a good meal for weight loss?
Fish sautéed with vegetables can fit a weight-loss meal because fish provides protein and vegetables add volume. Use a modest amount of cooking oil and choose a side such as salad rather than a large portion of a rich accompaniment.
Fish sautéed with vegetables Vitamins & Minerals
Vitamins
B12
4µg · 167% DV
B3
8.5mg · 53% DV
B6
0.73mg · 43% DV
Vitamin K
35µg · 29% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
463mg · 66% DV
Iodine
60µg · 40% DV
Sodium
525mg · 23% DV
Potassium ⭐
775mg · 23% DV
Fish sautéed with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish sautéed with vegetables
To burn the 320 calories in 1 serving (medium) (250 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 sautéed with vegetables?
Fish sautéed with vegetables is a simple pan-cooked dish: pieces of fish are cooked with vegetables such as onion, pepper and tomato. In Turkey, where this home-style preparation is familiar, the choice of fish and vegetables often depends on what is available and in season rather than on a fixed recipe.
The fish stays tender while the vegetables bring colour and a little bite; a squeeze of lemon is a natural finishing touch. Serve it for lunch or dinner with salad, rice or bread. It is a protein-rich meal with some fibre from the vegetables. For a lighter version, use a modest amount of oil and avoid cooking the vegetables for so long that they lose their texture.
How Nutritious Is Fish sautéed 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 sautéed 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 sautéed with vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Fish sautéed 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 sautéed with vegetables Fat Profile
SATURATED
2.25g
MONOUNSATURATED
4.5g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Compare Fish sautéed with vegetables
Foods Similar to Fish sautéed with vegetables
Have another question about Fish sautéed with vegetables?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.