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Haddock fillet with tomato sauce Calories
High in protein, low in carbs, provides vitamin C from tomato sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Haddock fillet with tomato sauce (140 g) has 151 calories. That works out to 108 calories per 100 g. It contains 5 g of carbs, 24.9 g of protein, 3.4 g of fat and 1 g of fiber. Its 119 µg of Iodine covers 79% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Haddock fillet with tomato sauce Nutrition Facts
Selected: 1 piece (medium) · 140 g
151
KCAL / 140G
Carbs
5g
· 2% DV
Protein
24.9g
· 50% DV
Fat
3.4g
· 4% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 66% · Fat 21%
Haddock fillet with tomato sauce nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 308 mg | 13% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 24.9 g | 50% |
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 Haddock fillet with tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 151 kcal |
| ½ piece (half) | 70 g | 76 kcal |
| 1 piece (small) | 90 g | 97 kcal |
| 100 g | 100 g | 108 kcal |
| 1 serving (thin) | 110 g | 119 kcal |
| 1 cup (diced) | 180 g | 194 kcal |
| 1 piece (large) | 200 g | 216 kcal |
| 1 serving (extra large) | 250 g | 270 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Haddock fillet with tomato sauce
How do you make mezgit fillet with tomato sauce?
Mezgit is Turkish for European whiting here, not haddock. To make mezgit fillet with tomato sauce, soften onion and garlic in a little oil, add tomatoes, then gently cook the fillets in the sauce until opaque and easy to flake.
What should you serve with mezgit fillet with tomato sauce?
Rice, boiled potatoes, or crusty bread go well with mezgit fillet with tomato sauce and soak up the sauce. For a lighter plate, serve it with a green salad or simply cooked vegetables.
Can you bake mezgit fillet with tomato sauce in the oven?
Yes, mezgit fillet with tomato sauce can be baked in the oven. Put the fillets in a baking dish, cover them with the sauce, and cover the dish while baking so the delicate fish stays moist; uncover briefly if you want the sauce to thicken.
Is mezgit fillet with tomato sauce made with whiting or haddock?
Mezgit fillet with tomato sauce uses mezgit, a Turkish name generally referring to European whiting; it is not necessarily haddock. The English listing calls it haddock, but the Turkish food name identifies the fish intended here.
Can you make mezgit fillet with tomato sauce using frozen fish?
Yes, you can make mezgit fillet with tomato sauce with frozen fillets. Thaw them in the refrigerator and pat them dry before cooking; adding them frozen can release extra water and thin the sauce.
Why does mezgit fillet with tomato sauce fall apart while cooking?
Mezgit fillet with tomato sauce can fall apart if the fish is stirred, flipped repeatedly, or cooked too long. Whiting is delicate, so nestle the fillets into the sauce and turn them only if needed, using a wide spatula.
What goes into the tomato sauce for mezgit fillet with tomato sauce?
A simple sauce for mezgit fillet with tomato sauce uses tomatoes, onion, garlic, and olive oil. Black pepper and fresh parsley are common additions; keep the seasoning restrained so it does not overwhelm the mild fish.
How long does mezgit fillet with tomato sauce keep in the fridge?
Cooked mezgit fillet with tomato sauce keeps for up to 3 days in a covered container in the refrigerator. Chill it promptly, and reheat it gently with the sauce to keep the fish from drying out.
Can you use another fish in mezgit fillet with tomato sauce?
Yes, you can use another mild, firm white fish in place of mezgit for a similar tomato-sauce dish. Choose fillets of similar thickness and adjust the cooking time, since thinner fish can overcook before the sauce is ready.
How do you stop mezgit fillet with tomato sauce from tasting watery?
To keep mezgit fillet with tomato sauce from tasting watery, thaw frozen fish fully and pat it dry before cooking. Simmer the tomato sauce until it thickens before adding the fillets, since the fish releases moisture as it cooks.
Haddock fillet with tomato sauce Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
4.76mg · 30% DV
B6
0.25mg · 15% DV
Biotin
2.94µg · 10% DV
Minerals
Iodine
119µg · 79% DV
Selenium
39µg · 71% DV
Phosphorus
294mg · 42% DV
Potassium ⭐
476mg · 14% DV
Sodium
308mg · 13% DV
Haddock fillet with tomato sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Haddock fillet with tomato sauce
To burn the 151 calories in 1 piece (medium) (140 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 Haddock fillet with tomato sauce?
Domates soslu mezgit fileto is a Turkish-style dish of mezgit—whiting, a mild white fish—cooked with tomato sauce. The fillets have tender, delicate flesh, while the tomato brings a little tang and keeps the dish moist.
In Turkish home cooking, it is typically served as a main meal with rice, bread or a fresh salad. It is high in protein and low in carbohydrates, with some vitamin C from the tomatoes. For a lighter plate, keep the sauce simple and pair the fish with vegetables or salad; a little bread or rice makes it more filling.
How Nutritious Is Haddock fillet with tomato 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 Haddock fillet with tomato 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 Haddock fillet with tomato sauce Contain Allergens?
Contains these allergens:
Which Diets Is Haddock fillet with tomato 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
Haddock fillet with tomato sauce Fat Profile
SATURATED
0.53g
MONOUNSATURATED
1.01g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.