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Fish Steak with Sauce Calories
Protein and omega-3 rich, flavorful with sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish Steak with Sauce (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 5.3 g of carbs, 27 g of protein, 9 g of fat and 0.3 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Fish Steak with Sauce Nutrition Facts
Selected: 1 piece (medium) · 150 g
218
KCAL / 150G
Carbs
5.3g
· 2% DV
Protein
27g
· 54% DV
Fat
9g
· 12% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 51% · Fat 39%
Fish Steak with Sauce nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 0.3 g | 1% |
| Protein | 27 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 Steak with Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 218 kcal |
| 1 piece (extra small) | 75 g | 109 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 100 g | 145 kcal |
| 1 serving (medium) | 180 g | 261 kcal |
| 1 piece (large) | 200 g | 290 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 1 piece (extra large) | 250 g | 363 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Fish Steak with Sauce
How do you make fish steak with sauce?
Fish steak with sauce is made by cooking a thick fish cut in a pan or oven and serving it with sauce. Pat the fish dry before cooking, and add the sauce near the end to keep the texture intact.
What fish works best for fish steak with sauce?
Firm fish that can be cut into thick portions work best for fish steak with sauce. Salmon, tuna, and swordfish are common options; choose a fish that holds together during cooking and suits the sauce you plan to use.
What sauce goes well with fish steak with sauce?
Lemon, olive oil, garlic, and fresh herbs make a versatile sauce for fish steak with sauce. Tomato-based or creamy sauces can also work, but keep the seasoning balanced so it does not overwhelm the fish.
Should you cook fish steak with sauce in a pan or in the oven?
You can cook fish steak with sauce either in a pan or in the oven. A pan gives the surface more browning, while the oven cooks thick pieces more evenly; add the sauce toward the end.
How do you keep fish steak with sauce from falling apart?
To keep fish steak with sauce intact, pat the fish dry and let the first side sear before turning it. Use a thin spatula, avoid moving the piece repeatedly, and turn it only once if possible.
Is fish steak with sauce the same as fish fillet with sauce?
No, fish steak with sauce usually means a thick cross-cut portion that may contain a central bone. A fillet is cut from the side of the fish and is generally boneless and flatter.
Can you grill fish steak with sauce?
Yes, fish steak with sauce can be grilled, especially when the fish is firm and cut thickly. Oil the grill and the fish lightly, turn it carefully, and brush on delicate or sugary sauces near the end.
Do you marinate fish steak with sauce before cooking?
Yes, you can briefly marinate fish steak with sauce, but avoid leaving it too long in a strongly acidic marinade. Lemon or vinegar can change the fish's texture; drain excess marinade before cooking.
What should you serve with fish steak with sauce?
Serve fish steak with sauce with a green salad, roasted vegetables, potatoes, or plain rice. These sides complement the fish without competing with its sauce, and crusty bread is useful for soaking up extra sauce.
How should you store and reheat leftover fish steak with sauce?
Store leftover fish steak with sauce in a covered container in the refrigerator and eat it within a few days. Reheat it gently with a little sauce until hot throughout, and avoid reheating the same portion repeatedly.
Fish Steak with Sauce Vitamins & Minerals
Vitamins
B12
3.15µg · 131% DV
Vitamin D
7.5µg · 38% DV
B6
0.45mg · 26% DV
B5
1.05mg · 21% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
270mg · 39% DV
Iodine
53µg · 35% DV
Sodium
480mg · 21% DV
Potassium ⭐
480mg · 14% DV
Fish Steak with Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish Steak with Sauce
To burn the 218 calories in 1 piece (medium) (150 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 Steak with Sauce?
Fish Steak with Sauce is a thick cut of fish cooked and served with sauce, either over the top or on the side. The fish and sauce can vary, so the dish has no single set recipe or place of origin. Its flavour depends on the cut and seasoning: the sauce may add brightness, spice or richness while the fish remains the focus.
It works as a main meal, served with vegetables, salad, potatoes or rice; in Turkey, it is also an easy fit for a home-cooked lunch or dinner with salad and pilaf. Fish Steak with Sauce provides protein and omega-3 fats, with 18 g of protein per 100 g. For a lighter plate, bake or grill the fish and keep the sauce modest.
How Nutritious Is Fish Steak with 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 Steak with 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 Steak with Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Fish Steak with 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 Steak with Sauce Fat Profile
SATURATED
1.8g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.