Pan-fried white fish with green beans, potatoes and capers calories & nutrition
Pan-fried white fish with green beans, potatoes and capers contains 444 calories per serving (22% of a 2,000 kcal daily diet), with 22g fat, 30g carbs, and 31g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-fried white fish with green beans, potatoes and capers?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White fish fillet (Cod or Sea Bass) | 150 g | 158 | 6 | 0 | 26 |
| Green beans | 80 g | 25 | 0.1 | 4 | 2 |
| Boiled potatoes | 100 g | 87 | 0.1 | 20 | 1.5 |
| Capers | 15 g | 4 | 0.1 | 0.7 | 0.3 |
| Garden peas | 30 g | 24 | 0.1 | 4.3 | 1.5 |
| Butter and oil sauce | 20 ml | 146 | 16 | 0.5 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White fish fillet (Cod or Sea Bass) · Green beans · Boiled potatoes · Capers · Garden peas · Butter and oil sauce
How does Pan-fried white fish with green beans, potatoes and capers compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air Fried Chicken and Potatoes | 455g | 590 | 48g | +146 kcal, more protein |
| Air fried chicken thighs with shredded beef, boiled potatoes and greek salad | 610g | 975 | 83g | +531 kcal, more protein |
| Air Fried Chicken Wings with Vegetable Fried Rice | 400g | 675 | 37g | +231 kcal, more protein |
| Air Fried Chicken with Noodles and Salad | 515g | 697 | 47g | +253 kcal, more protein |
Frequently Asked Questions
Is Pan-fried white fish with green beans, potatoes and capers healthy?
Yes. With 31g of protein and only 30g of carbs, Pan-fried white fish with green beans, potatoes and capers is a nutritious meal. At 112 kcal/100 g, it has low energy density — filling without excessive calories.
Is Pan-fried white fish with green beans, potatoes and capers good for weight loss?
Yes. At 444 calories with 31g protein, Pan-fried white fish with green beans, potatoes and capers keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Pan-fried white fish with green beans, potatoes and capers?
One serving contains 31g of protein, which is about 31% 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 white fish with green beans, potatoes and capers?
- Macro split: fat 45%, carbs 27%, protein 28%
- Energy density: 112 kcal/100 g (low)
- Top calorie contributors: White fish fillet (Cod or Sea Bass), Butter and oil sauce, Boiled potatoes
How long does it take to burn off Pan-fried white fish with green beans, potatoes and capers?
- Jogging: ~51 min
- Cycling: ~59 min
- Walking: ~109 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-fried white fish with green beans, potatoes and capers?
- kcal: 22% of daily intake
- Fat: 32% of daily intake
- Carb: 15% of daily intake
- Protein: 31% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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