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White fish with vegetables Calories
Balanced dish with lean protein and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of White fish with vegetables (250 g) has 240 calories. That works out to 96 calories per 100 g. It contains 9.5 g of carbs, 33.5 g of protein, 6.8 g of fat and 2.8 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
White fish with vegetables Nutrition Facts
Selected: 1 serving (medium) · 250 g
240
KCAL / 250G
Carbs
9.5g
· 3% DV
Protein
33.5g
· 67% DV
Fat
6.8g
· 9% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 57% · Fat 27%
White fish with vegetables nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 1.38 g | 7% |
| Trans fat | 0 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 33.5 g | 67% |
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 White fish with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 240 kcal |
| 1 ounce (small) | 28 g | 27 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (small) | 120 g | 115 kcal |
| 1 piece (medium) | 180 g | 173 kcal |
| 1 cup (medium) | 200 g | 192 kcal |
| 1 piece (large) | 240 g | 230 kcal |
| 1 cup (large) | 300 g | 288 kcal |
| 1 serving (large) | 350 g | 336 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About White fish with vegetables
What fish works best in white fish with vegetables?
Mild, firm white fish such as cod, haddock, pollock, or sea bass works well in white fish with vegetables. Choose fillets of similar thickness so they cook evenly, and check carefully for bones before serving.
How do you bake white fish with vegetables without overcooking it?
Bake white fish with vegetables by starting the vegetables first if they need longer to soften, then adding the fish for the final part of cooking. The fish is done when its flesh turns opaque and flakes easily.
Can you use frozen fish in white fish with vegetables?
Yes, frozen fish can be used for white fish with vegetables. Thaw it in the refrigerator and pat it dry before cooking; excess water can make the vegetables soggy and dilute the dish’s seasoning.
What sauce goes with white fish with vegetables?
Lemon juice, olive oil, garlic, and herbs make a simple sauce for white fish with vegetables. Add lemon near the end of cooking so its bright flavor remains noticeable rather than becoming muted in the oven.
How do you keep white fish with vegetables moist?
Keep white fish with vegetables moist by avoiding a long cooking time and adding the fish after firmer vegetables have started to soften. Covering the dish for part of baking can also limit moisture loss.
Can white fish with vegetables be made in one pan?
Yes, white fish with vegetables can be cooked in one pan, which makes cleanup easier. Use a pan that can go from stovetop to oven, or cook everything gently on the stovetop with a lid.
How long do leftovers of white fish with vegetables keep?
Leftovers of white fish with vegetables keep in a covered container in the refrigerator for up to 3 days. Refrigerate them promptly, and reheat only the portion you plan to eat until it is steaming hot.
What should you serve with white fish with vegetables?
Serve white fish with vegetables with rice, potatoes, couscous, or crusty bread if you want a more filling meal. A simple green salad works well when you prefer a lighter side.
Is white fish with vegetables a healthy meal?
Yes, white fish with vegetables can be a balanced meal, combining lean fish protein with vegetables. The amount of added oil, salt, and rich sauce affects how the finished dish fits into your usual meals.
Can white fish with vegetables be reheated?
Yes, white fish with vegetables can be reheated, but gentle heating helps prevent the fish from turning dry or rubbery. Warm it covered in the oven or in short intervals in the microwave.
White fish with vegetables Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
B3
7.25mg · 45% DV
B6
0.6mg · 35% DV
Vitamin K
26.25µg · 22% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
425mg · 61% DV
Iodine
60µg · 40% DV
Potassium ⭐
725mg · 21% DV
Sodium
195mg · 8% DV
White fish with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White fish with vegetables
To burn the 240 calories in 1 serving (medium) (250 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 vegetables?
White fish with vegetables is a flexible main dish made by cooking mild, lean fish alongside vegetables. The fish and produce vary with the season and the cook; it may be baked, pan-cooked or simmered, with herbs, lemon or a light sauce for extra flavour. It is a familiar home-style combination in many cuisines rather than a dish tied to one specific origin.
The fish stays delicate while the vegetables bring colour and sweetness. Serve it for lunch or dinner with salad, bread, potatoes or grains, depending on the style of meal you prefer. It offers lean protein with vegetables, and suits a balanced everyday menu. For a lighter version, use a modest amount of oil and bake the fish with the vegetables until just cooked.
How Nutritious Is White fish with vegetables?
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 vegetables 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 vegetables Contain Allergens?
Contains these allergens:
Which Diets Is White fish with vegetables 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 vegetables Fat Profile
SATURATED
1.38g
MONOUNSATURATED
2.2g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.