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Stewed fish Calories
Fish gently cooked in liquid; values are estimates for lean white fish without added oil or vegetables.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Stewed fish (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 4.8 g of fat and 0 g of fiber. Its 2.3 µg of B12 covers 94% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Stewed fish Nutrition Facts
Selected: 1 serving (medium) · 150 g
180
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33g
· 66% DV
Fat
4.8g
· 6% 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 0% · Protein 75% · Fat 25%
Stewed fish nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 120 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33 g | 66% |
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 Stewed fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 180 kcal |
| 1 tablespoon (shredded) | 15 g | 18 kcal |
| 1 ounce (medium) | 28.4 g | 34 kcal |
| 1 piece (small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (medium) | 120 g | 144 kcal |
| 1 cup (chopped) | 140 g | 168 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Stewed fish
How do you make stewed fish?
Stewed fish is made by gently cooking fish in a seasoned liquid, often with onion, tomatoes, or other vegetables. Simmer the vegetables first, then add the fish near the end so it cooks through without breaking apart.
What is the best fish for stewed fish?
Firm white fish such as cod, haddock, pollock, or halibut works well in stewed fish because it holds its shape in liquid. Delicate fillets can also be used, but add them late and handle them gently.
How do you stop stewed fish from falling apart?
To keep stewed fish in pieces, use a gentle simmer rather than a rolling boil and avoid frequent stirring. Add the fish after the vegetables have softened, and lift portions carefully with a wide spatula when serving.
Can you make stewed fish with frozen fish?
Yes, stewed fish can be made with frozen fish. Thaw it in the refrigerator first, drain away excess liquid, and pat it dry; adding it frozen can dilute the broth and make the fish cook unevenly.
How do you get rid of the fishy smell in stewed fish?
Fresh fish and bright aromatics help keep stewed fish from smelling overly fishy. Add lemon, onion, herbs, or a little tomato to the cooking liquid, and pat the raw fish dry rather than rinsing it in the sink.
What vegetables go well in stewed fish?
Onion, tomato, potatoes, carrots, and bell peppers all work well in stewed fish. Start the firmer vegetables first, then add the fish near the end; tender greens or fresh herbs can go in just before serving.
How long does stewed fish keep in the fridge?
Stewed fish keeps in the refrigerator for about one to two days when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard it if it was left at room temperature for too long.
What should you serve with stewed fish?
Stewed fish pairs well with rice, crusty bread, boiled potatoes, or a simple green salad. Choose a side that can soak up the broth, and add lemon or fresh herbs at the table for a brighter finish.
Is stewed fish healthy?
Stewed fish can be a nourishing meal, especially when it is cooked with vegetables and little added salt or oil. The cooking method keeps the fish moist, while the ingredients in the broth determine much of the dish’s overall balance.
Is stewed fish safe to eat during pregnancy?
Yes, stewed fish can be eaten during pregnancy if it is thoroughly cooked and made with a lower-mercury fish. Fish choice matters, so ask your healthcare professional if you are unsure which local species are suitable.
Stewed fish Vitamins & Minerals
Vitamins
B12
2.25µg · 94% DV
B3
6.75mg · 42% DV
B6
0.45mg · 26% DV
Biotin
3µg · 10% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
300mg · 43% DV
Iodine
30µg · 20% DV
Potassium ⭐
525mg · 15% DV
Sodium
120mg · 5% DV
How to Burn Off Stewed fish
To burn the 180 calories in 1 serving (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 Stewed fish?
Stewed fish is fish gently cooked in a small amount of broth or sauce, often with aromatics such as onion, tomato and herbs. It is a familiar preparation in many coastal cuisines rather than one single recipe, so the fish and seasonings vary by region and season. In Turkish home cooking, it may be made as a simple, saucy main dish.
Serve it hot with bread to soak up the liquid, or alongside rice and a fresh salad. Fish makes this a protein-rich meal; the figures here are estimates for lean white fish cooked without added oil or vegetables, so a finished recipe will differ. For a lighter version, use just enough oil to soften the aromatics and add lemon or fresh herbs at the end.
How Nutritious Is Stewed 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 Stewed 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 Stewed fish Contain Allergens?
Contains these allergens:
Which Diets Is Stewed 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
Stewed fish Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1.05g
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.