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Fisherman Salad Calories
Fresh fish, greens, and olive oil Mediterranean salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fisherman Salad (180 g) has 162 calories. That works out to 90 calories per 100 g. It contains 8.1 g of carbs, 15.3 g of protein, 7.6 g of fat and 3.1 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Fisherman Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
162
KCAL / 180G
Carbs
8.1g
· 3% DV
Protein
15.3g
· 31% DV
Fat
7.6g
· 10% 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 20% · Protein 38% · Fat 42%
Fisherman Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 15.3 g | 31% |
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 Fisherman Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 162 kcal |
| 1 serving (extra small) | 90 g | 81 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (small) | 120 g | 108 kcal |
| 1 cup (medium) | 150 g | 135 kcal |
| 1 piece (whole) | 200 g | 180 kcal |
| 1 serving (large) | 250 g | 225 kcal |
| 1 bottle (jumbo) | 350 g | 315 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Fisherman Salad
What is Fisherman Salad?
Fisherman Salad is a seafood salad made with cooked fish, fresh greens, and vegetables, often dressed with olive oil and lemon. There is no single fixed recipe, so the fish and vegetables can vary.
How do you make Fisherman Salad?
Make Fisherman Salad by flaking cooked, boneless fish over fresh greens and chopped vegetables, then dressing it shortly before serving. Add the fish gently so it stays in pieces, and use olive oil and lemon for a simple dressing.
What fish is best for Fisherman Salad?
Mild, firm fish such as cod, sea bass, or snapper works well in Fisherman Salad because it holds together when flaked. Cooked salmon or leftover grilled fish can also be used; remove all bones before adding it.
Is the fish in Fisherman Salad cooked or raw?
Fisherman Salad is usually made with cooked fish, such as grilled, baked, or pan-cooked fillets. Raw fish is not required for the dish and should only be used in a preparation designed for safe raw seafood.
What dressing goes with Fisherman Salad?
A lemon-and-olive-oil dressing is a natural match for Fisherman Salad. It brightens the fish without masking its flavor; add salt, pepper, and chopped herbs to taste, and dress the greens just before serving.
Can you make Fisherman Salad with canned tuna?
Yes, drained canned tuna works in Fisherman Salad and makes a quick version. Flake it over greens with tomato, cucumber, and onion, then taste before salting because canned tuna can already be salty.
What vegetables go in Fisherman Salad?
Fisherman Salad commonly pairs fish with leafy greens, tomato, cucumber, and red onion. Parsley or other fresh herbs add brightness, while keeping watery vegetables and dressing separate until serving helps the leaves stay crisp.
What should you serve with Fisherman Salad?
Serve Fisherman Salad with crusty bread, roasted potatoes, or a light soup for a fuller meal. It also works as a side alongside other seafood; choose a simple accompaniment that does not overpower the fish.
Can you prepare Fisherman Salad ahead of time?
You can prepare the components of Fisherman Salad ahead, but store the greens, fish, and dressing separately. Combine them shortly before eating so the leaves stay crisp and the cooked fish remains pleasantly textured.
How long does Fisherman Salad last in the fridge?
Keep Fisherman Salad covered in the refrigerator and eat it as soon as practical, ideally the same day. Do not leave fish salad at room temperature for an extended period, and discard it if it has been left out too long.
Fisherman Salad Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
Vitamin K
68.4µg · 57% DV
Vitamin C
23.4mg · 26% DV
Vitamin A
198µg · 22% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
171mg · 24% DV
Iodine
32µg · 21% DV
Sodium
378mg · 16% DV
Potassium ⭐
468mg · 14% DV
Fisherman Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fisherman Salad
To burn the 162 calories in 1 serving (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 Fisherman Salad?
Fisherman salad is a Mediterranean-style dish built around fresh fish, leafy greens and olive oil. There is no single fixed recipe: the fish and the vegetables vary, and a squeeze of lemon is a common way to brighten the flavours. The result is fresh and savoury, with tender fish against crisp greens.
It works as a light lunch or supper, or as part of a larger meal; around the Mediterranean it is often served with bread. Fish provides the main protein, while the vegetables contribute fibre, making the salad satisfying without feeling heavy. For a lighter dressing, use olive oil sparingly and let lemon add brightness.
How Nutritious Is Fisherman Salad?
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 Fisherman Salad 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 Fisherman Salad Contain Allergens?
Contains these allergens:
Which Diets Is Fisherman Salad 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
Fisherman Salad Fat Profile
SATURATED
1.26g
MONOUNSATURATED
3.78g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.