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White Fish with Pesto Calories
High-protein fish dish with healthy fats from pesto
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of White Fish with Pesto (150 g) has 242 calories. That works out to 161 calories per 100 g. It contains 2.7 g of carbs, 30.2 g of protein, 12.6 g of fat and 0.8 g of fiber. Its 57 µg of Selenium covers 104% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
White Fish with Pesto Nutrition Facts
Selected: 1 piece (medium) · 150 g
242
KCAL / 150G
Carbs
2.7g
· 1% DV
Protein
30.2g
· 60% DV
Fat
12.6g
· 16% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 49% · Fat 47%
White Fish with Pesto nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 242 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 2.17 g | 11% |
| Trans fat | 0 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 30.2 g | 60% |
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 White Fish with Pesto?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 242 kcal |
| 1 piece (small) | 90 g | 145 kcal |
| 100 g | 100 g | 161 kcal |
| 1 serving (small) | 120 g | 193 kcal |
| 1 cup (diced) | 140 g | 225 kcal |
| 1 serving (medium) | 180 g | 290 kcal |
| 1 piece (large) | 220 g | 354 kcal |
| 1 serving (large) | 250 g | 403 kcal |
| 1 piece (extra large) | 300 g | 483 kcal |
Calculated from 161 calories per 100 g.
Frequently Asked Questions About White Fish with Pesto
How do you make White Fish with Pesto?
White Fish with Pesto is made by coating fish fillets with pesto and baking them until opaque and flaky. Pat the fillets dry first, spread on a thin layer of pesto, and avoid overcooking so the mild fish stays moist.
What is the best fish for White Fish with Pesto?
Cod, haddock, halibut, and sea bass all work well for White Fish with Pesto. Choose fillets of similar thickness so they cook evenly; a mild, firm white fish lets the basil and garlic in the pesto stand out.
How long should you bake White Fish with Pesto?
Bake White Fish with Pesto at 400°F (200°C) for about 12–15 minutes for typical fillets. Thicker pieces need longer; the fish is done when it turns opaque and separates easily into flakes with a fork.
How do you keep White Fish with Pesto from drying out?
Keep White Fish with Pesto moist by using evenly thick fillets and taking them out as soon as they turn opaque and flake easily. A thin pesto coating helps protect the surface, but it cannot prevent dryness if the fish is overbaked.
What should you serve with White Fish with Pesto?
Serve White Fish with Pesto with roasted vegetables, potatoes, or a simple green salad. These mild sides balance the pesto’s rich, herbal flavor without competing with the delicate taste of the fish.
Can you grill White Fish with Pesto?
Yes, you can grill White Fish with Pesto, preferably in a grill basket or on a piece of foil so the fillets do not break apart. Add most of the pesto near the end of cooking to keep the herbs from scorching.
Should you put pesto on White Fish with Pesto before or after cooking?
Put a light coating of pesto on White Fish with Pesto before cooking, then add a little more afterward if you want a fresher basil flavor. Using too much sauce before cooking can mask the fish and make the surface oily.
How long do leftovers of White Fish with Pesto last?
Leftover White Fish with Pesto keeps in a sealed container in the refrigerator for up to 3 days. Reheat only the portion you plan to eat, gently, since repeated heating can make the fish dry and the pesto lose its fresh aroma.
Can you make White Fish with Pesto with frozen fish?
Yes, frozen fish works for White Fish with Pesto once it has thawed completely in the refrigerator. Pat it dry before adding pesto; excess water can thin the sauce and leave the fish watery instead of letting it bake cleanly.
Is White Fish with Pesto a healthy meal?
Yes, White Fish with Pesto can be a protein-rich meal, while pesto contributes fats from ingredients such as olive oil and nuts. Pair it with vegetables for a satisfying plate, and use enough pesto for flavor without drowning out the fish.
White Fish with Pesto Vitamins & Minerals
Vitamins
B12
1.95µg · 81% DV
B3
8.7mg · 54% DV
B6
0.48mg · 28% DV
Vitamin K
30µg · 25% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
338mg · 48% DV
Iodine
48µg · 32% DV
Sodium
465mg · 20% DV
Potassium ⭐
548mg · 16% DV
White Fish with Pesto Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Fish with Pesto
To burn the 242 calories in 1 piece (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 White Fish with Pesto?
White Fish with Pesto pairs mild, flaky white-fleshed fish with pesto, the aromatic sauce associated with Liguria in north-western Italy. Traditional pesto is made with basil, olive oil, garlic, nuts and cheese, though versions vary; it may be spooned over the fish before baking or served alongside it.
The fresh, herbal sauce gives the fish a richer flavour, while a squeeze of lemon keeps the plate bright. It works well with roasted vegetables, salad or potatoes, whether served as a weeknight dinner or part of a Mediterranean-style meal. With about 20.1 g of protein per 100 g, it is a protein-rich main; use a light hand with the pesto if you want a less rich plate.
How Nutritious Is White Fish with Pesto?
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 White Fish with Pesto 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 White Fish with Pesto Contain Allergens?
Contains these allergens:
Which Diets Is White Fish with Pesto 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
White Fish with Pesto Fat Profile
SATURATED
2.17g
MONOUNSATURATED
6.38g
POLYUNSATURATED
2.73g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.