Pan-fried white fish with stir-fry vegetables calories & nutrition
Pan-fried white fish with stir-fry vegetables contains 314 calories per serving (16% of a 2,000 kcal daily diet), with 19g fat, 8g carbs, and 30g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-fried white fish with stir-fry vegetables?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White fish fillet (Sea Bass or Cod) | 150 g | 180 | 8 | 0 | 27 |
| Baby corn | 30 g | 8 | 0.1 | 1.5 | 0.3 |
| Green beans | 40 g | 12 | 0.1 | 2.8 | 0.7 |
| Carrots | 25 g | 10 | 0.1 | 2.4 | 0.2 |
| Purple sprouting broccoli | 40 g | 14 | 0.4 | 1.2 | 1.4 |
| Cooking oil (for frying) | 10 ml | 90 | 10 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White fish fillet (Sea Bass or Cod) · Baby corn · Green beans · Carrots · Purple sprouting broccoli · Cooking oil (for frying)
How does Pan-fried white fish with stir-fry vegetables compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air Fried Chicken and Potatoes | 455g | 590 | 48g | +276 kcal, more protein |
| Air fried chicken thighs with shredded beef, boiled potatoes and greek salad | 610g | 975 | 83g | +661 kcal, more protein |
| Air Fried Chicken Wings with Vegetable Fried Rice | 400g | 675 | 37g | +361 kcal, more protein |
| Air Fried Chicken with Noodles and Salad | 515g | 697 | 47g | +383 kcal, more protein |
Frequently Asked Questions
Is Pan-fried white fish with stir-fry vegetables healthy?
In moderation. Pan-fried white fish with stir-fry vegetables is calorie-dense at 106 kcal/100 g. With 30g protein and 8g carbs, it provides good nutrition but watch portion sizes.
Is Pan-fried white fish with stir-fry vegetables good for weight loss?
Yes. At 314 calories with 30g protein, Pan-fried white fish with stir-fry vegetables 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 stir-fry vegetables?
One serving contains 30g of protein, which is about 30% 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 stir-fry vegetables?
- Macro split: fat 54%, carbs 10%, protein 36%
- Energy density: 106 kcal/100 g (low)
- Top calorie contributors: White fish fillet (Sea Bass or Cod), Cooking oil (for frying), Purple sprouting broccoli
How long does it take to burn off Pan-fried white fish with stir-fry vegetables?
- Jogging: ~36 min
- Cycling: ~41 min
- Walking: ~77 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-fried white fish with stir-fry vegetables?
- kcal: 16% of daily intake
- Fat: 27% of daily intake
- Carb: 4% of daily intake
- Protein: 30% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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