1 piece (medium) of Fish with pepper sauce (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 7 g of carbs, 32 g of protein, 7.9 g of fat and 1.4 g of fiber. Its 3.1 µg of B12 covers 128% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.

Fish with pepper sauce Nutrition Facts

Selected: 1 piece (medium) · 180 g

230

KCAL / 180G

Carbs

· 3% DV

Protein

32g

· 64% DV

Fat

7.9g

· 10% DV

Fiber

1.4g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 12% · Protein 56% · Fat 32%

Fish with pepper sauce nutrition facts table · 1 piece (medium) (180 g)

Nutrient	Amount	% DV
Calories	230 kcal
Total fat	7.9 g	10%
Saturated fat	1.62 g	8%
Trans fat	0.04 g
Sodium	468 mg	20%
Total carbohydrate	7 g	3%
Fiber	1.4 g	5%
Protein	32 g	64%

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 pepper sauce?

Serving	Amount	Calories
1 piece (medium)	180 g	230 kcal
1 piece (half)	90 g	115 kcal
100 g	100 g	128 kcal
1 piece (small)	120 g	154 kcal
½ cup (half)	120 g	154 kcal
1 serving (small)	150 g	192 kcal
1 serving (large)	220 g	282 kcal
1 cup (medium)	240 g	307 kcal
1 piece (large)	250 g	320 kcal

Calculated from 128 calories per 100 g.

Frequently Asked Questions About Fish with pepper sauce

How do you make fish with pepper sauce?

Fish with pepper sauce is made by cooking fish with a sauce of peppers, onion, and often tomatoes. Soften the vegetables first, add the fish, and cook gently until it flakes easily. Avoid boiling the fish hard, which can make it dry and break apart.

What kind of fish works best in fish with pepper sauce?

Firm white fish such as cod, haddock, or sea bass works well in fish with pepper sauce. Choose thicker fillets if you want them to hold their shape in the sauce; delicate thin fillets cook quickly and need less time.

Is fish with pepper sauce spicy?

Fish with pepper sauce is not necessarily spicy. Many versions use sweet bell peppers, while hot chilies are optional. If serving people with different heat preferences, make the sauce mild and offer chili flakes or hot sauce at the table.

Can you use jarred roasted peppers for fish with pepper sauce?

Yes, jarred roasted peppers work in fish with pepper sauce and save preparation time. Drain them well and add them near the end of cooking, since they are already soft. Taste the sauce before adding salt because jarred peppers may be salty.

Is fish with pepper sauce baked or cooked on the stove?

Fish with pepper sauce can be cooked either on the stove or in the oven. Stovetop cooking gives you closer control over the fish, while baking is convenient for a larger dish; in either method, stop cooking as soon as the fish flakes.

Where does fish with pepper sauce come from?

Fish with pepper sauce does not have one universally agreed place of origin. Versions appear in many coastal and home-cooking traditions, with different peppers, seasonings, and fish. The name describes a preparation rather than one standardized regional recipe.

What should you serve with fish with pepper sauce?

Rice, potatoes, or crusty bread pair well with fish with pepper sauce and soak up the sauce. For a lighter meal, serve it with a crisp salad or simply cooked vegetables; a squeeze of lemon can brighten the pepper-and-tomato flavors.

Can you make fish with pepper sauce using frozen fish?

Yes, you can make fish with pepper sauce with frozen fish, but thaw it completely in the refrigerator first and pat it dry. Excess water can thin the sauce and make the fish steam rather than cook evenly.

How do you keep fish from falling apart in pepper sauce?

Keep fish from falling apart in pepper sauce by using thicker pieces, turning them as little as possible, and avoiding a vigorous simmer. Cook the sauce first, then nestle the fish into it and spoon sauce over the top as it cooks.

Can you reheat fish with pepper sauce?

Yes, fish with pepper sauce can be reheated, preferably gently on the stove with the sauce covering the fish. Heat it until steaming throughout, but avoid prolonged cooking; repeated reheating can dry out the fish and make it break apart.

Fish with pepper sauce Vitamins & Minerals

Vitamins

B12

3.06µg · 128% DV

7.02mg · 44% DV

Vitamin C

35.1mg · 39% DV

0.52mg · 31% DV

Minerals

Selenium

43µg · 78% DV

Phosphorus

369mg · 53% DV

Iodine

43µg · 29% DV

Sodium

468mg · 20% DV

Potassium ⭐

594mg · 17% DV

Fish with pepper sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.3

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fish with pepper sauce

To burn the 230 calories in 1 piece (medium) (180 g):

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

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 pepper sauce?

Fish with pepper sauce is a home-style dish of fish cooked with or served alongside a sauce made from peppers. There is no single fixed regional recipe: the sauce may be mild and sweet, gently spicy or more deeply flavoured, depending on the peppers and how they are cooked.

The fish stays tender while the pepper brings a bright, savoury sweetness. It works well as a main meal with rice, potatoes or a crisp salad, and can be served with bread to mop up the sauce. It is high in protein, with vitamin C contributed by the peppers. For a lighter plate, keep the sauce modest in oil and pair it with plenty of vegetables.

How Nutritious Is Fish with pepper sauce?

Nutrient density

High

74/ 100

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

58/ 100

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 pepper 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 with pepper sauce Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Fish with pepper 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 pepper sauce Fat Profile

SATURATED

1.62g

MONOUNSATURATED

2.88g

POLYUNSATURATED

1.44g

⚖️

Omega 6:3 ratio 1.5:1

Below the ideal 4:1 — a good omega balance.

Compare Fish with pepper sauce

🐟vs🐟

Fish with pepper sauce vs Salmon Fillet78 kcal fewer per 100 g

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Fish with pepper sauce vs Canned Tuna12 kcal more per 100 g

→🐟vs🐟

Fish with pepper sauce vs Fish18 kcal more per 100 g

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Fish with pepper sauce vs Tuna4 kcal fewer per 100 g

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Foods Similar to Fish with pepper sauce

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Salmon Fillet

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Canned Tuna

116 kcal

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Baked Sea Bass

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🦪

Stuffed Mussels

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Fish with pepper sauce Calories

Quick answer

Fish with pepper sauce Nutrition Facts

Fish with pepper sauce nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (medium) (180 g)

How Many Calories in 1 Medium Fish with pepper sauce?

Frequently Asked Questions About Fish with pepper sauce

How do you make fish with pepper sauce?

What kind of fish works best in fish with pepper sauce?

Is fish with pepper sauce spicy?

Can you use jarred roasted peppers for fish with pepper sauce?

Is fish with pepper sauce baked or cooked on the stove?

Where does fish with pepper sauce come from?

What should you serve with fish with pepper sauce?

Can you make fish with pepper sauce using frozen fish?

How do you keep fish from falling apart in pepper sauce?

Can you reheat fish with pepper sauce?

Fish with pepper sauce Vitamins & Minerals

Fish with pepper sauce Glycemic Index

How to Burn Off Fish with pepper sauce

What is Fish with pepper sauce?

How Nutritious Is Fish with pepper sauce?

Nutrient density

Satiety score

Is Fish with pepper sauce Processed?

Does Fish with pepper sauce Contain Allergens?

Which Diets Is Fish with pepper sauce Good For?

Fish with pepper sauce Fat Profile

Compare Fish with pepper sauce

Foods Similar to Fish with pepper sauce

Have another question about Fish with pepper sauce?

Fish with pepper sauce nutrition facts table · 1 piece (medium) (180 g)