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Steamed bonito with lemon, tomato, and onion Calories
Protein-rich fish gently steamed with lemon, tomato, and onion, without added oil.
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Steamed bonito with lemon, tomato, and onion (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 7 g of carbs, 40 g of protein, 8 g of fat and 1.4 g of fiber. Its 16 µg of B12 covers 667% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Steamed bonito with lemon, tomato, and onion Nutrition Facts
Selected: 1 serving (medium) · 200 g
260
KCAL / 200G
Carbs
7g
· 3% DV
Protein
40g
· 80% DV
Fat
8g
· 10% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 62% · Fat 27%
Steamed bonito with lemon, tomato, and onion nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 40 g | 80% |
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 Steamed bonito with lemon, tomato, and onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 260 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (medium) | 100 g | 130 kcal |
| 1 serving (small) | 150 g | 195 kcal |
| 2 piece (medium) | 200 g | 260 kcal |
| 1 cup (medium) | 220 g | 286 kcal |
| 1 serving (large) | 300 g | 390 kcal |
| 1 cup (large) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Steamed bonito with lemon, tomato, and onion
What is steamed bonito with lemon, tomato, and onion?
Steamed bonito with lemon, tomato, and onion is a fish dish cooked gently under a lid with sliced vegetables and citrus. The trapped steam cooks the bonito while the tomatoes and onions release moisture, so the dish can be made without added oil.
How do you make steamed bonito with lemon, tomato, and onion?
Layer onion, tomato, and bonito in a covered pan, add lemon, and cook gently until the fish turns opaque and separates easily. If the pan looks dry before steam forms, add a small splash of water rather than turning up the heat.
Can you make steamed bonito with lemon, tomato, and onion using frozen fish?
Yes, you can make steamed bonito with lemon, tomato, and onion with frozen bonito, but thaw the fish in the refrigerator first. Pat it dry before cooking so excess water does not dilute the tomato-and-lemon juices.
How can you tell when steamed bonito with lemon, tomato, and onion is cooked?
Steamed bonito with lemon, tomato, and onion is cooked when the flesh is opaque through the thickest part and flakes apart with gentle pressure. If the center still looks translucent, keep cooking it covered over low heat.
Can you bake steamed bonito with lemon, tomato, and onion in the oven?
Yes, steamed bonito with lemon, tomato, and onion can be baked in a covered ovenproof dish. Covering the dish traps moisture and creates the steaming effect; uncovering it may dry the fish before it is tender.
What kind of bonito is best for steamed bonito with lemon, tomato, and onion?
Fresh, firm bonito steaks work well for steamed bonito with lemon, tomato, and onion because they hold their shape during cooking. Choose fish with clear eyes and a clean, mild sea smell; avoid pieces with a sour or strongly fishy odor.
Can tuna replace bonito in steamed bonito with lemon, tomato, and onion?
Tuna can replace bonito in steamed bonito with lemon, tomato, and onion, but the result will not taste identical. Both are firm, flavorful fish, and tuna steaks may need careful monitoring so they do not become dry while steaming.
What vegetables go well in steamed bonito with lemon, tomato, and onion?
Tomato and onion are the classic vegetables in steamed bonito with lemon, tomato, and onion; thinly sliced peppers can also fit without overpowering the fish. Keep additions fairly thin so they soften in the same cooking time as the bonito.
What should you serve with steamed bonito with lemon, tomato, and onion?
Rice, potatoes, or a simple green salad pair well with steamed bonito with lemon, tomato, and onion. Crusty bread is useful for the lemony tomato juices, while a lighter side lets the fish remain the focus.
How should you store leftover steamed bonito with lemon, tomato, and onion?
Store leftover steamed bonito with lemon, tomato, and onion in a covered container in the refrigerator and reheat it until hot throughout. Refrigerate it promptly after the meal, and discard it if its smell or appearance has changed.
Steamed bonito with lemon, tomato, and onion Vitamins & Minerals
Vitamins
B12
16µg · 667% DV
B3
20mg · 125% DV
B6
0.9mg · 53% DV
Vitamin D
8µg · 40% DV
Minerals
Selenium
70µg · 127% DV
Phosphorus
400mg · 57% DV
Iodine
40µg · 27% DV
Potassium ⭐
720mg · 21% DV
Sodium
90mg · 4% DV
Steamed bonito with lemon, tomato, and onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed bonito with lemon, tomato, and onion
To burn the 260 calories in 1 serving (medium) (200 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 Steamed bonito with lemon, tomato, and onion?
Steamed bonito with lemon, tomato, and onion is a Turkish home-style preparation: pieces of bonito cook gently in a covered pan with the vegetables and their own juices. Bonito is a familiar seasonal fish in Turkey, especially around the Aegean, Marmara, and Black Sea coasts. The lemon brightens its savoury flavour, while tomato and onion soften into a light, aromatic sauce; the fish stays moist and flakes easily.
It is usually served hot, often with bread, rice, or a simple salad. Bonito provides plenty of protein without making the dish heavy; a 100 g portion has 20 g of protein. Since the cooking method needs no added oil, it suits a lighter meal, and keeping the pan covered helps prevent the fish from drying out.
How Nutritious Is Steamed bonito with lemon, tomato, and onion?
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
High
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 Steamed bonito with lemon, tomato, and onion 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 Steamed bonito with lemon, tomato, and onion Contain Allergens?
Contains these allergens:
Which Diets Is Steamed bonito with lemon, tomato, and onion 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
Steamed bonito with lemon, tomato, and onion Fat Profile
SATURATED
2.2g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.