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Saucy Sautéed Fish Calories
Protein-rich, low-carbohydrate fish dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Saucy Sautéed Fish (180 g) has 270 calories. That works out to 150 calories per 100 g. It contains 6.8 g of carbs, 38.2 g of protein, 9.4 g of fat and 1.3 g of fiber. Its 4.3 µg of B12 covers 180% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Saucy Sautéed Fish Nutrition Facts
Selected: 1 serving (medium) · 180 g
270
KCAL / 180G
Carbs
6.8g
· 2% DV
Protein
38.2g
· 76% DV
Fat
9.4g
· 12% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 58% · Fat 32%
Saucy Sautéed Fish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 38.2 g | 76% |
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 Saucy Sautéed Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 270 kcal |
| 1 piece (small) | 90 g | 135 kcal |
| 100 g | 100 g | 150 kcal |
| 1 piece (medium) | 140 g | 210 kcal |
| 1 cup (diced) | 160 g | 240 kcal |
| 1 cup (shredded) | 190 g | 285 kcal |
| 1 piece (large) | 220 g | 330 kcal |
| 1 serving (large) | 270 g | 405 kcal |
| 1 piece (jumbo) | 300 g | 450 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Saucy Sautéed Fish
How do you make Saucy Sautéed Fish?
To make Saucy Sautéed Fish, sear bite-sized fish pieces in a hot pan, then finish them briefly in a prepared sauce. Pat the fish dry and avoid crowding or repeatedly stirring the pan so the pieces brown without breaking apart.
What sauce goes best with Saucy Sautéed Fish?
A tomato-based sauce with garlic, onion, and herbs works well with Saucy Sautéed Fish, while lemon adds freshness. Cook the sauce first and add the fish near the end; simmering the fish in sauce for too long can make it dry or fragile.
Which fish is best for Saucy Sautéed Fish?
Firm, boneless fillets are easiest to use for Saucy Sautéed Fish because they hold together when turned and coated in sauce. Cod, salmon, sea bass, or similar fish can work; cut the pieces evenly so they finish cooking at about the same time.
How do you stop Saucy Sautéed Fish from sticking to the pan?
For Saucy Sautéed Fish that releases cleanly, dry the fish, preheat the pan, and add a thin layer of oil before cooking. Let the first side sear before turning it; trying to move the fish too early can tear the flesh.
Can you bake Saucy Sautéed Fish instead of cooking it on the stove?
Yes, you can bake Saucy Sautéed Fish, although the fish will not have quite the same seared surface. Put the fish and prepared sauce in an oven-safe dish and bake just until the fish is opaque and flakes easily.
Can you make Saucy Sautéed Fish with frozen fish?
Yes, Saucy Sautéed Fish can be made with frozen fish after it has thawed safely in the refrigerator. Pat it dry before it goes into the pan; excess water can prevent browning and thin the sauce. Do not refreeze fish that has been thawed.
What should you serve with Saucy Sautéed Fish?
Serve Saucy Sautéed Fish with rice, potatoes, crusty bread, or a simple green salad. Rice or bread soaks up the sauce, while steamed vegetables make the plate feel lighter without competing with the fish.
Can Saucy Sautéed Fish be made ahead?
You can prepare the sauce for Saucy Sautéed Fish ahead, but cook the fish close to serving time for the best texture. Reheat the sauce gently, then add freshly cooked fish; leaving the fish simmering in the sauce can make it break apart.
How long do leftovers of Saucy Sautéed Fish keep?
Keep leftover Saucy Sautéed Fish covered in the refrigerator and eat it promptly. Cool and refrigerate it rather than leaving it out, then reheat it thoroughly. Discard it if it has an unusual smell or appearance.
How can you make Saucy Sautéed Fish lighter?
Make Saucy Sautéed Fish lighter by using a modest amount of oil and building flavor with tomatoes, garlic, lemon, and herbs instead of a creamy sauce. Pair it with vegetables or salad, and avoid deep-frying the fish before adding the sauce.
Saucy Sautéed Fish Vitamins & Minerals
Vitamins
B12
4.32µg · 180% DV
B3
10.98mg · 69% DV
Vitamin D
7.56µg · 38% DV
B6
0.58mg · 34% DV
Minerals
Selenium
67µg · 122% DV
Phosphorus
414mg · 59% DV
Iodine
63µg · 42% DV
Sodium
468mg · 20% DV
Potassium ⭐
630mg · 19% DV
Saucy Sautéed Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Saucy Sautéed Fish
To burn the 270 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 Saucy Sautéed Fish?
Saucy Sautéed Fish is fish cooked in a pan with a little oil and finished with a sauce. The sauce may be tomato-based, citrusy or spiced, depending on the recipe, and the fish stays tender beneath its lightly browned surface. It works well as a simple lunch or dinner, served with rice, potatoes, bread or a fresh salad; the sauce also makes it easy to pair with plain sides.
This is a protein-rich main dish with relatively little carbohydrate. For a lighter plate, keep the sauce modest and add vegetables or salad. Choose a side that suits your meal, since bread or rice will add most of the extra carbohydrates.
How Nutritious Is Saucy Sautéed Fish?
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 Saucy Sautéed Fish 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 Saucy Sautéed Fish Contain Allergens?
Contains these allergens:
Which Diets Is Saucy Sautéed Fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Saucy Sautéed Fish Fat Profile
SATURATED
1.62g
MONOUNSATURATED
4.05g
POLYUNSATURATED
2.02g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.