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Fish with vegetable garnish Calories
High in protein and omega-3, rich in vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish with vegetable garnish (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 7.6 g of carbs, 26.1 g of protein, 5.8 g of fat and 3.1 g of fiber. Its 2.3 µg of B12 covers 98% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Fish with vegetable garnish Nutrition Facts
Selected: 1 piece (medium) · 180 g
198
KCAL / 180G
Carbs
7.6g
· 3% DV
Protein
26.1g
· 52% DV
Fat
5.8g
· 7% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 56% · Fat 28%
Fish with vegetable garnish nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 3.1 g | 11% |
| 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 Medium Fish with vegetable garnish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 198 kcal |
| 1 piece (extra small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 serving (small) | 150 g | 165 kcal |
| 1 serving (medium) | 200 g | 220 kcal |
| 1 piece (large) | 250 g | 275 kcal |
| 1 serving (large) | 300 g | 330 kcal |
| 1 piece (extra large) | 350 g | 385 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Fish with vegetable garnish
What is fish with vegetable garnish?
Fish with vegetable garnish is a fish dish served with vegetables, either alongside or underneath the fish. The recipe has no single fixed vegetable mix, so the fish, seasoning, and vegetables can vary with the cook and the season.
How do you make fish with vegetable garnish in the oven?
To make fish with vegetable garnish in the oven, season chopped vegetables, arrange the fish with them in a baking dish, and cook until the fish is done. Start firm vegetables first or cut them smaller so they finish at the same time.
Which fish works best for fish with vegetable garnish?
Firm fish such as cod, sea bass, or salmon work well for fish with vegetable garnish because they hold together during cooking. Thin fillets cook faster than thick pieces, so add them later if the vegetables need more time.
What vegetables go with fish with vegetable garnish?
Potatoes, carrots, zucchini, peppers, and onions all work well with fish with vegetable garnish. Choose vegetables that suit your seasoning and cut them to similar sizes; start firmer vegetables earlier so they do not remain undercooked.
What should you serve with fish with vegetable garnish?
A green salad, lemon, or a light soup pairs well with fish with vegetable garnish. If you want a more filling meal, serve it with rice or crusty bread, but a potato-based garnish may already make it substantial.
Can you cook the fish and vegetables together for fish with vegetable garnish?
Yes, you can cook the fish and vegetables together for fish with vegetable garnish, but they may need different cooking times. Give firm vegetables a head start, then add the fish so it stays moist rather than overcooking.
Can you make fish with vegetable garnish in an air fryer?
Yes, fish with vegetable garnish can be made in an air fryer, especially with fillets and vegetables cut into small pieces. Cook dense vegetables first, then add the fish and check it separately because it usually cooks faster.
How should you store leftover fish with vegetable garnish?
Store leftover fish with vegetable garnish in a covered container in the refrigerator as soon as it has cooled. Reheat only the portion you plan to eat, until hot throughout, to avoid repeatedly warming the fish.
Can you freeze fish with vegetable garnish?
Yes, fish with vegetable garnish can be frozen, although the vegetables may turn softer and the fish texture may change after thawing. Pack it airtight, thaw it in the refrigerator, and reheat it thoroughly before serving.
Is fish with vegetable garnish a healthy meal?
Yes, fish with vegetable garnish can make a nutritious meal: the fish provides protein and omega-3 fats, while the vegetables add fiber and micronutrients. Baking or steaming it and using a modest amount of added oil keeps the preparation lighter.
Fish with vegetable garnish Vitamins & Minerals
Vitamins
B12
2.34µg · 98% DV
B3
3.78mg · 24% DV
Vitamin D
3.96µg · 20% DV
B6
0.32mg · 19% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
252mg · 36% DV
Iodine
40µg · 27% DV
Potassium ⭐
576mg · 17% DV
Sodium
216mg · 9% DV
Fish with vegetable garnish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish with vegetable garnish
To burn the 198 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 vegetable garnish?
Fish with vegetable garnish is a flexible meal rather than one fixed recipe: the fish may be baked, grilled or pan-cooked, with vegetables served alongside or arranged around it. The choice of fish and vegetables varies by region and season, so the flavour can range from mild and delicate to richer and more savoury. Vegetables may be tender or retain a little bite, depending on how they are prepared.
Across many food cultures, it is served as a main course with lemon, herbs or a simple salad; rice, potatoes or bread may accompany it. It provides substantial protein, while oily fish can also contribute omega-3 fats and the vegetables add fibre and micronutrients. For a lighter plate, bake or grill the fish and use only a little oil on the vegetables.
How Nutritious Is Fish with vegetable garnish?
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 with vegetable garnish 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 vegetable garnish Contain Allergens?
Contains these allergens:
Which Diets Is Fish with vegetable garnish 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
✓ Suitable
Low FODMAP
— Not suitable
Fish with vegetable garnish Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.