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White Fish with Sauce Calories
High in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of White Fish with Sauce (150 g) has 182 calories. That works out to 121 calories per 100 g. It contains 4.7 g of carbs, 25.8 g of protein, 6.6 g of fat and 0.3 g of fiber. Its 2.1 µg of B12 covers 87% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
White Fish with Sauce Nutrition Facts
Selected: 1 piece (medium) · 150 g
182
KCAL / 150G
Carbs
4.7g
· 2% DV
Protein
25.8g
· 52% DV
Fat
6.6g
· 8% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 57% · Fat 33%
White Fish with Sauce nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0.05 g | |
| Sodium | 345 mg | 15% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 0.3 g | 1% |
| Protein | 25.8 g | 52% |
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 Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 182 kcal |
| 1 ounce (thin) | 28.4 g | 34 kcal |
| 1 piece (small) | 75 g | 91 kcal |
| 100 g | 100 g | 121 kcal |
| 1 serving (small) | 120 g | 145 kcal |
| 1 serving (medium) | 180 g | 218 kcal |
| 1 cup (diced) | 200 g | 242 kcal |
| 1 piece (large) | 220 g | 266 kcal |
| 1 serving (large) | 280 g | 339 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About White Fish with Sauce
What is in white fish with sauce?
White fish with sauce is made from mild white-fish fillets served with a sauce, often based on tomatoes, lemon, herbs, butter, or cream. Recipes vary, so the sauce may be cooked with the fish or spooned over it before serving.
Which fish is best for white fish with sauce?
Cod, haddock, pollock, and other mild white fish work well in white fish with sauce. Choose evenly sized fillets so they cook at the same rate; delicate fillets need gentle handling because they can break apart in the sauce.
How do you bake white fish with sauce?
To bake white fish with sauce, place the fillets in a baking dish, cover them with sauce, and cook until the fish flakes easily. Keep the fillets in a single layer and avoid overbaking, which can make lean fish dry.
What sauce goes well with white fish with sauce?
Lemon-herb, tomato, and creamy dill sauces all pair well with white fish with sauce. Choose a sauce that complements rather than overwhelms the fish; a bright, acidic sauce is especially good with a richer or buttery preparation.
How do you keep white fish with sauce from drying out?
Keep white fish with sauce moist by covering the fillets with sauce and cooking them only until they flake easily. Thicker pieces need more time than thin ones, so check the thickest part first and remove the dish from the heat promptly.
What should you serve with white fish with sauce?
Serve white fish with sauce with rice, roasted potatoes, or crusty bread to make the sauce part of the meal. Steamed vegetables or a crisp salad add freshness, particularly when the sauce is creamy or buttery.
Can you make white fish with sauce with frozen fish?
Yes, you can make white fish with sauce with frozen fish, but thaw it fully in the refrigerator first and pat it dry. Excess water can thin the sauce and prevent the fish from cooking evenly.
How long does white fish with sauce last in the fridge?
White fish with sauce keeps in the refrigerator for a short time when cooled promptly and stored in a covered container. Refrigerate leftovers rather than leaving them out, and reheat only the portion you plan to eat.
Can you reheat white fish with sauce?
Yes, reheat white fish with sauce gently, covered, until hot throughout. Use a low oven or a low microwave setting and add a little water or sauce if it seems dry; high heat can toughen the fish or split a creamy sauce.
Is white fish with sauce a healthy meal?
White fish with sauce can be a nourishing meal, especially when the sauce is made with vegetables, herbs, or lemon. Cream, butter, and generous amounts of oil make the dish richer, so use them sparingly if you want a lighter preparation.
White Fish with Sauce Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
4.65mg · 29% DV
B6
0.3mg · 18% DV
B5
0.57mg · 11% DV
Minerals
Selenium
47µg · 85% DV
Iodine
83µg · 55% DV
Phosphorus
323mg · 46% DV
Sodium
345mg · 15% DV
Potassium ⭐
465mg · 14% DV
White Fish with Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Fish with Sauce
To burn the 182 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 Sauce?
White fish with sauce is a simple preparation of mild, pale-fleshed fish cooked and served with a sauce. There is no single place of origin or fixed recipe: the sauce may be tomato-based, herby, buttery or bright with lemon, depending on the cuisine and cook. The fish is usually tender and flakes easily, with a gentle flavour that lets the sauce stand out. It works as a weeknight lunch or dinner, served with vegetables, potatoes, rice or bread; in coastal regions, fresh seasonal fish is a natural choice. It is a protein-rich option, with 17.2 g of protein per 100 g. For a lighter plate, use a modest amount of oil in the sauce and add a generous serving of vegetables.
How Nutritious Is White Fish with 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 White Fish with Sauce Processed?
NOVA 3
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 Sauce Contain Allergens?
Contains these allergens:
Which Diets Is White Fish with 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
White Fish with Sauce Fat Profile
SATURATED
1.58g
MONOUNSATURATED
2.55g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.