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Fish on a bed of spinach Calories
Fish on a bed of spinach
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fish on a bed of spinach (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 4.5 g of carbs, 26.1 g of protein, 4.5 g of fat and 2.5 g of fiber. Its 306 µg of Vitamin K covers 255% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Fish on a bed of spinach Nutrition Facts
Selected: 1 serving (medium) · 180 g
171
KCAL / 180G
Carbs
4.5g
· 2% DV
Protein
26.1g
· 52% DV
Fat
4.5g
· 6% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 64% · Fat 25%
Fish on a bed of spinach nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 26.1 g | 52% |
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 on a bed of spinach?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 171 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (small) | 120 g | 114 kcal |
| 1 piece (medium) | 150 g | 143 kcal |
| 1 cup (medium) | 180 g | 171 kcal |
| 1 piece (large) | 200 g | 190 kcal |
| 1 serving (large) | 250 g | 238 kcal |
| 2 piece (large) | 300 g | 285 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Fish on a bed of spinach
How do you make fish on a bed of spinach?
To make fish on a bed of spinach, soften spinach with onion and garlic, spread it in a baking dish, and place seasoned fish fillets on top. Bake until the fish flakes easily, then finish with lemon juice or fresh herbs.
What fish is best for fish on a bed of spinach?
Mild, firm fillets such as cod, haddock, sea bass, or salmon work well for fish on a bed of spinach. Choose pieces of similar thickness so they cook evenly over the greens.
Can you bake fish on a bed of spinach?
Yes, baking is a simple way to cook fish on a bed of spinach because the fish and greens can share one dish. Keep an eye on the fillets and remove them as soon as they flake easily to avoid drying them out.
Should you cook spinach before adding fish on a bed of spinach?
Yes, briefly cooking spinach first helps it soften and release excess moisture before you add the fish. Sauté fresh spinach until wilted, or thaw frozen spinach and squeeze out the liquid so the dish does not become watery.
How do you keep fish on a bed of spinach from getting watery?
For fish on a bed of spinach that is not watery, drain the spinach well and let excess liquid cook off before assembling the dish. Pat the fish dry, too, and avoid adding a thin sauce in large amounts.
What sauce goes with fish on a bed of spinach?
Lemon-garlic butter, a light cream sauce, or a simple tomato sauce pairs well with fish on a bed of spinach. Add sauce sparingly so it complements the fish without flooding the spinach.
What should you serve with fish on a bed of spinach?
Serve fish on a bed of spinach with roasted potatoes, rice, crusty bread, or a crisp salad. The greens already make it a substantial main, so a simple side keeps the meal balanced in flavor and texture.
Can you make fish on a bed of spinach ahead of time?
You can prepare and refrigerate the cooked spinach ahead, then add the fish shortly before baking. Assembling the raw fish too early can leave extra liquid in the dish, while reheating fully cooked fish may make it dry.
How long do leftovers of fish on a bed of spinach keep?
Keep leftover fish on a bed of spinach covered in the refrigerator and eat it within a couple of days. Reheat only the portion you plan to eat, until hot throughout, to help preserve the fish's texture.
How do you stop fish on a bed of spinach from drying out?
To keep fish on a bed of spinach moist, use fillets of even thickness and avoid overcooking them. A light coating of olive oil or sauce and taking the dish out once the fish flakes easily can help.
Fish on a bed of spinach Vitamins & Minerals
Vitamins
Vitamin K
306µg · 255% DV
B12
3.06µg · 128% DV
Vitamin A
396µg · 44% DV
Folate
117µg · 29% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
306mg · 44% DV
Iodine
63µg · 42% DV
Manganese
0.9mg · 39% DV
Potassium ⭐
774mg · 23% DV
Sodium
126mg · 5% DV
Fish on a bed of spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish on a bed of spinach
To burn the 171 calories in 1 serving (medium) (180 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 on a bed of spinach?
Fish on a bed of spinach pairs cooked fish with a layer of wilted or sautéed spinach. It is a simple way to serve the two together, and versions of the dish are easy to adapt to the fish and greens available. The spinach is often cooked with onion or garlic, while the fish may be baked or pan-cooked and placed on top.
The tender greens balance the fish’s delicate, savoury flavour. Serve it with lemon and a crisp salad for an easy lunch or dinner; potatoes or bread make the meal more substantial. It is protein-forward and relatively low in carbohydrates: per 100 g, it provides 14.5 g of protein. Use just a little oil when cooking the spinach for a lighter plate.
How Nutritious Is Fish on a bed of spinach?
Nutrient density
Very 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 on a bed of spinach 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 on a bed of spinach Contain Allergens?
Contains these allergens:
Which Diets Is Fish on a bed of spinach 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 on a bed of spinach Fat Profile
SATURATED
1.08g
MONOUNSATURATED
1.26g
POLYUNSATURATED
1.08g
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.