Pan-fried Fish with Broccolini, Kale, and Cream Sauce calories & nutrition
Pan-fried Fish with Broccolini, Kale, and Cream Sauce contains 415 calories per serving (21% of a 2,000 kcal daily diet), with 26g fat, 8g carbs, and 36g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-fried Fish with Broccolini, Kale, and Cream Sauce?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Sea Bass Fillet | 5 oz | 225 | 10 | 0 | 32 |
| Broccolini | 2 oz | 25 | 0.5 | 4 | 2 |
| Kale | 1 oz | 15 | 0.3 | 2 | 1 |
| Cream Sauce | 2 floz | 150 | 15 | 2 | 1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Sea Bass Fillet · Broccolini · Kale · Cream Sauce
How does Pan-fried Fish with Broccolini, Kale, and Cream Sauce compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air Fried Chicken and Potatoes | 455g | 590 | 48g | +175 kcal, more protein |
| Air Fried Chicken Wings with Vegetable Fried Rice | 400g | 675 | 37g | +260 kcal, more protein |
| Air Fried Chicken with Noodles and Salad | 515g | 697 | 47g | +282 kcal, more protein |
| Air Fried Pork Belly, Boiled Potatoes and Air Fried Plantain | 550g | 1015 | 42g | +600 kcal, more protein |
Frequently Asked Questions
Is Pan-fried Fish with Broccolini, Kale, and Cream Sauce healthy?
In moderation. Pan-fried Fish with Broccolini, Kale, and Cream Sauce is calorie-dense at 164 kcal/4 oz. With 36g protein and 8g carbs, it provides good nutrition but watch portion sizes.
Is Pan-fried Fish with Broccolini, Kale, and Cream Sauce good for weight loss?
Yes. At 415 calories with 36g protein, Pan-fried Fish with Broccolini, Kale, and Cream Sauce keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Pan-fried Fish with Broccolini, Kale, and Cream Sauce?
One serving contains 36g of protein, which is about 36% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Pan-fried Fish with Broccolini, Kale, and Cream Sauce?
- Macro split: fat 56%, carbs 8%, protein 36%
- Energy density: 164 kcal/4 oz (medium)
- Top calorie contributors: Sea Bass Fillet, Cream Sauce, Broccolini
How long does it take to burn off Pan-fried Fish with Broccolini, Kale, and Cream Sauce?
- Jogging: ~47 min
- Cycling: ~55 min
- Walking: ~102 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-fried Fish with Broccolini, Kale, and Cream Sauce?
- kcal: 21% of daily intake
- Fat: 37% of daily intake
- Carb: 4% of daily intake
- Protein: 36% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
Track meals instantly with Arise
Just snap a photo — Arise uses AI to identify ingredients and calculate calories, protein, carbs, and fat in seconds.
- No barcode scanning
- No manual searching
- Works with any dish
