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Fish with curry sauce Calories
High in protein, moderately fatty due to curry sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish with curry sauce (180 g) has 297 calories. That works out to 165 calories per 100 g. It contains 8.3 g of carbs, 30.2 g of protein, 15.7 g of fat and 0.9 g of fiber. Its 3.4 µg of B12 covers 143% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Fish with curry sauce Nutrition Facts
Selected: 1 piece (medium) · 180 g
297
KCAL / 180G
Carbs
8.3g
· 3% DV
Protein
30.2g
· 60% DV
Fat
15.7g
· 20% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 41% · Fat 48%
Fish with curry sauce nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 297 kcal | |
| Total fat | 15.7 g | 20% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 0.9 g | 3% |
| Protein | 30.2 g | 60% |
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 with curry sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 297 kcal |
| 1 piece (thin) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (small) | 120 g | 198 kcal |
| 1 serving (half) | 150 g | 248 kcal |
| 1 cup (medium) | 220 g | 363 kcal |
| 1 piece (large) | 250 g | 413 kcal |
| 1 serving (double) | 300 g | 495 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Fish with curry sauce
What fish works best in fish with curry sauce?
Firm white fish such as cod, haddock, or pollock works well in fish with curry sauce because it holds its shape while cooking. Salmon is another option, though its richer flavor can compete with a strongly spiced sauce.
What is usually in fish with curry sauce?
Fish with curry sauce usually combines fish with curry spices, aromatics such as onion or garlic, and a liquid base. Recipes may use coconut milk, cream, tomato, or stock, so the sauce’s richness and flavor vary.
How do you make fish with curry sauce without the fish falling apart?
To keep fish with curry sauce from falling apart, use firm, evenly sized pieces and handle them gently. Sear the fish briefly, then finish it in the sauce over low heat instead of stirring or boiling it vigorously.
Can you make fish with curry sauce using frozen fish?
Yes, you can make fish with curry sauce with frozen fish, but thaw it fully in the refrigerator first and pat it dry. Excess water can thin the sauce and make the fish cook unevenly.
Should fish with curry sauce be made with coconut milk or cream?
Either coconut milk or cream works in fish with curry sauce. Coconut milk gives the dish a sweeter, more aromatic character, while cream makes it richer and milder; choose the one that suits the curry spices you are using.
How spicy is fish with curry sauce?
Fish with curry sauce can be mild or hot; the curry blend and added chili determine the heat. For a gentler version, start with a small amount of curry powder, leave out fresh chili, and adjust the seasoning after tasting the sauce.
What should you serve with fish with curry sauce?
Serve fish with curry sauce with rice, flatbread, or boiled potatoes to soak up the sauce. A crisp cucumber salad or simply cooked greens add freshness and keep the meal from feeling too rich.
Can you prepare fish with curry sauce ahead of time?
You can prepare the curry sauce for fish with curry sauce ahead, but it is best to cook the fish close to serving time. Reheat the sauce gently, add the fish, and cook just until it flakes easily.
How do you reheat fish with curry sauce without drying it out?
Reheat fish with curry sauce gently in a covered pan over low heat, adding a splash of water or stock if the sauce has thickened. Stir the sauce rather than the fish, and stop once the fish is hot throughout.
Can fish with curry sauce be frozen after cooking?
Yes, cooked fish with curry sauce can be frozen in an airtight container, though the fish may become softer and a cream-based sauce may separate. Thaw it in the refrigerator and reheat gently, stirring the sauce carefully.
Fish with curry sauce Vitamins & Minerals
Vitamins
B12
3.42µg · 143% DV
B3
7.02mg · 44% DV
B6
0.52mg · 31% DV
Biotin
7.2µg · 24% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
342mg · 49% DV
Iodine
43µg · 29% DV
Sodium
558mg · 24% DV
Potassium ⭐
540mg · 16% DV
Fish with curry sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish with curry sauce
To burn the 297 calories in 1 piece (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 with curry sauce?
Fish with curry sauce is fish cooked in, or served with, a sauce seasoned with curry spices. It does not have one fixed recipe or a single point of origin: the sauce may be mild or hot, smooth or chunky, depending on the cook and the curry tradition behind it. The fish has a savoury, delicate flavour, while the sauce brings warmth and aromatic spice.
Across curry-loving kitchens worldwide, it is commonly served with rice, flatbread or vegetables to soak up the sauce. Fish makes it a protein-rich meal, while the sauce contributes much of its moderate fat content. For a lighter version, use less oil or cream in the sauce and serve it with plenty of vegetables.
How Nutritious Is Fish with curry 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 with curry sauce Processed?
NOVA 3
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 with curry sauce Contain Allergens?
Contains these allergens:
Which Diets Is Fish with curry 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 with curry sauce Fat Profile
SATURATED
3.78g
MONOUNSATURATED
5.58g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.