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Fish stew with tomato sauce Calories
High-protein fish stew in tomato sauce
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fish stew with tomato sauce (250 g) has 240 calories. That works out to 96 calories per 100 g. It contains 9.8 g of carbs, 29.5 g of protein, 9 g of fat and 2 g of fiber. Its 4.3 µg of B12 covers 177% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Fish stew with tomato sauce Nutrition Facts
Selected: 1 serving (medium) · 250 g
240
KCAL / 250G
Carbs
9.8g
· 4% DV
Protein
29.5g
· 59% DV
Fat
9g
· 12% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 50% · Fat 34%
Fish stew with tomato sauce nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0 g | |
| Sodium | 700 mg | 30% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 2 g | 7% |
| Protein | 29.5 g | 59% |
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 stew with tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 240 kcal |
| 1 piece (small) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (medium) | 140 g | 134 kcal |
| 1 serving (small) | 180 g | 173 kcal |
| 1 piece (large) | 200 g | 192 kcal |
| 1 cup (medium) | 220 g | 211 kcal |
| 1 cup (large) | 300 g | 288 kcal |
| 1 serving (large) | 350 g | 336 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Fish stew with tomato sauce
How do you make fish stew with tomato sauce?
To make fish stew with tomato sauce, soften onion in olive oil, add tomatoes and seasonings, then nestle the fish into the simmering sauce. Cover and cook gently until the fish is just cooked through; stirring can break up the pieces.
What fish is best for fish stew with tomato sauce?
Firm white fish such as cod, halibut, haddock, or sea bass works well in fish stew with tomato sauce because it holds its shape as it cooks. Cut fillets into generous pieces and add them near the end.
Can you use canned tomatoes in fish stew with tomato sauce?
Yes, canned tomatoes work well in fish stew with tomato sauce and give it a consistent, rich base. Use chopped or crushed tomatoes, and let the sauce simmer before adding the fish so it does not become overcooked.
How do you keep fish from falling apart in fish stew with tomato sauce?
Add the fish to fish stew with tomato sauce only after the sauce is simmering, and avoid stirring once the fish is in. Keep the heat gentle and move the pot carefully rather than turning delicate pieces with a spoon.
What herbs go well in fish stew with tomato sauce?
Parsley, thyme, and bay leaf pair well with fish stew with tomato sauce; a little chili can add heat. Add fresh parsley near the end so its flavor stays bright, and remove the bay leaf before serving.
What should you serve with fish stew with tomato sauce?
Serve fish stew with tomato sauce with crusty bread, rice, or potatoes to soak up the sauce. A simple green salad or steamed vegetables make a fresh side without competing with the tomato and fish.
Can you add potatoes to fish stew with tomato sauce?
Yes, potatoes make fish stew with tomato sauce heartier. Cut them into small, even pieces and simmer them in the sauce before adding the fish, since potatoes take longer to cook and fish can become dry if left in too long.
Can you make fish stew with tomato sauce using frozen fish?
Yes, frozen fish can be used in fish stew with tomato sauce, but thaw it in the refrigerator first and pat it dry. Adding frozen fillets directly can cool the sauce and release extra water, making the fish cook unevenly.
How long does fish stew with tomato sauce keep in the fridge?
Fish stew with tomato sauce keeps for up to two days in the refrigerator in a covered container. Chill leftovers promptly, then reheat only the portion you plan to eat until it is steaming hot throughout.
Can fish stew with tomato sauce be made ahead?
Yes, you can prepare the tomato sauce for fish stew with tomato sauce ahead, then cook the fish shortly before serving. This keeps the fish tender and prevents it from breaking apart during storage and reheating.
Fish stew with tomato sauce Vitamins & Minerals
Vitamins
B12
4.25µg · 177% DV
B3
7.25mg · 45% DV
B6
0.55mg · 32% DV
B5
1.05mg · 21% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
388mg · 55% DV
Iodine
60µg · 40% DV
Sodium
700mg · 30% DV
Potassium ⭐
725mg · 21% DV
Fish stew with tomato sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish stew with tomato sauce
To burn the 240 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 stew with tomato sauce?
Fish stew with tomato sauce is a home-style dish of fish cooked gently in a tomato-based sauce, often with onion and, depending on the cook, pepper or herbs. Recipes vary with the fish available and the preferred thickness of the sauce. The tomatoes bring a bright, slightly tangy flavour, while the fish turns tender and flakes easily.
In Turkey and across Mediterranean-style home cooking, it is served hot as a main meal, often with bread to mop up the sauce or rice alongside. It is a protein-rich choice, with 11.8 g of protein per 100 g, and makes a satisfying meal without a heavy sauce. For a lighter plate, keep added oil modest and serve it with a simple salad.
How Nutritious Is Fish stew with tomato 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 stew with tomato 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 stew with tomato sauce Contain Allergens?
Contains these allergens:
Which Diets Is Fish stew with tomato 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 stew with tomato sauce Fat Profile
SATURATED
1.75g
MONOUNSATURATED
3.5g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.