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🐟🍶
Fish with white sauce Calories
Protein and omega-3 source, enriched with creamy sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish with white sauce (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 5.3 g of carbs, 21 g of protein, 11.3 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Fish with white sauce Nutrition Facts
Selected: 1 piece (medium) · 150 g
210
KCAL / 150G
Carbs
5.3g
· 2% DV
Protein
21g
· 42% DV
Fat
11.3g
· 14% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 41% · Fat 49%
Fish with white sauce nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.03 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 21 g | 42% |
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 white sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 210 kcal |
| 1 piece (extra small) | 75 g | 105 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 100 g | 140 kcal |
| 1 serving (small) | 120 g | 168 kcal |
| 1 serving (large) | 180 g | 252 kcal |
| 1 piece (large) | 200 g | 280 kcal |
| 1 serving (jumbo) | 220 g | 308 kcal |
| 1 piece (extra large) | 250 g | 350 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Fish with white sauce
What is fish with white sauce?
Fish with white sauce is a prepared dish of cooked fish served with a pale, usually creamy or milk-based sauce. There is no single standard recipe: the sauce may be a simple white sauce, béchamel, or a cream-based variation.
How do you make fish with white sauce?
To make fish with white sauce, cook fish fillets until just opaque, then serve them with a smooth sauce made from butter, flour, and milk. You can bake the fish in the sauce or cook the two separately and combine them before serving.
What fish is best for fish with white sauce?
Mild, flaky fish such as cod, haddock, or pollock works especially well in fish with white sauce. These varieties pair easily with a creamy sauce; firmer fish can also be used, but adjust the cooking time to avoid drying it out.
Is the sauce in fish with white sauce béchamel?
Sometimes: fish with white sauce can use béchamel, but the dish does not have one fixed sauce. Béchamel is made by thickening milk with a butter-and-flour roux, while other versions use cream or a lighter milk-based sauce.
How do you stop the sauce splitting in fish with white sauce?
Keep the sauce in fish with white sauce at a gentle heat and avoid boiling it after adding dairy. Whisk milk into the roux gradually, and add the cooked fish near the end so it warms through without overcooking.
Can you bake fish with white sauce in the oven?
Yes, fish with white sauce can be baked in one dish. Place the fish in an oven-safe dish, cover it with sauce, and bake until the fish is cooked through; the exact time depends on the fillet’s thickness and the oven.
What should you serve with fish with white sauce?
Serve fish with white sauce with potatoes, rice, or steamed vegetables. A crisp salad or simply dressed greens can balance the creamy sauce, while crusty bread is useful for soaking up any sauce left on the plate.
Can you make fish with white sauce without cream?
Yes, fish with white sauce can be made without cream. A simple sauce of milk, butter, and flour gives it a creamy texture; for a lighter version, use reduced-fat milk, but keep the heat gentle to maintain a smooth consistency.
How long does fish with white sauce keep in the refrigerator?
Fish with white sauce keeps for up to two days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat it gently until hot throughout; vigorous heating can make the fish dry and the sauce separate.
Can you freeze fish with white sauce?
Yes, you can freeze fish with white sauce, although its texture may change: the fish can soften and the dairy sauce may separate when thawed. Freeze it in an airtight container, thaw it in the refrigerator, and reheat it gently.
Fish with white sauce Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
3.15mg · 20% DV
Vitamin D
3.45µg · 17% DV
B6
0.27mg · 16% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
180mg · 26% DV
Iodine
27µg · 18% DV
Sodium
315mg · 14% DV
Potassium ⭐
390mg · 11% DV
Fish with white sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish with white sauce
To burn the 210 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 with white sauce?
Fish with white sauce is a dish of fish, often a fillet, served baked or gently cooked with a pale, usually milk-based sauce. There is no single regional recipe: the fish may be paired with a simple flour-thickened sauce or a richer creamy one, depending on the cook and local tradition.
The fish stays tender while the sauce adds a smooth, mellow richness. It works as a main course with potatoes, rice or vegetables, and a crisp salad helps balance the creaminess. At 14 g of protein per 100 g, it offers a useful protein contribution; the sauce also accounts for some of its fat. For a lighter plate, use a modest amount of sauce and serve it with plenty of vegetables.
How Nutritious Is Fish with white 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 white 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 white sauce Contain Allergens?
Contains these allergens:
Which Diets Is Fish with white sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not 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 white sauce Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.05g
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.