Pan-seared fish with mussels, grapes, and broccoli calories & nutrition
Pan-seared fish with mussels, grapes, and broccoli contains 493 calories per serving (25% of a 2,000 kcal daily diet), with 24g fat, 25g carbs, and 47g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-seared fish with mussels, grapes, and broccoli?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Pan-seared white fish fillet | 120 g | 186 | 10 | 0 | 24 |
| Mussels | 60 g | 103 | 3 | 4 | 15 |
| Red grapes | 100 g | 69 | 0.1 | 18 | 0.7 |
| Broccoli florets | 40 g | 14 | 0.2 | 2 | 1 |
| Hard cheese (Prästost style) | 20 g | 76 | 6 | 0.1 | 5.5 |
| Creamy sauce | 15 ml | 45 | 4.5 | 0.5 | 0.5 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Pan-seared white fish fillet · Mussels · Red grapes · Broccoli florets · Hard cheese (Prästost style) · Creamy sauce
How does Pan-seared fish with mussels, grapes, and broccoli compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Breaded and Pan-Seared Fish with Rice and Vegetables | 610g | 948 | 59g | +455 kcal, more protein |
| Nicoise salad with seared tuna | 300g | 430 | 36g | -63 kcal, less protein |
| Nicoise-style salad with seared tuna and avocado | 350g | 522 | 37g | +29 kcal, less protein |
| Pan-Seared Chicken with Spinach and Lemon | 318g | 455 | 55g | -38 kcal, more protein |
Frequently Asked Questions
Is Pan-seared fish with mussels, grapes, and broccoli healthy?
Yes. With 47g of protein and only 25g of carbs, Pan-seared fish with mussels, grapes, and broccoli is a nutritious meal. At 139 kcal/100 g, it has low energy density — filling without excessive calories.
Is Pan-seared fish with mussels, grapes, and broccoli good for weight loss?
Yes. At 493 calories with 47g protein, Pan-seared fish with mussels, grapes, and broccoli keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Pan-seared fish with mussels, grapes, and broccoli?
One serving contains 47g of protein, which is about 47% 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-seared fish with mussels, grapes, and broccoli?
- Macro split: fat 43%, carbs 20%, protein 37%
- Energy density: 139 kcal/100 g (low)
- Top calorie contributors: Pan-seared white fish fillet, Mussels, Hard cheese (Prästost style)
How long does it take to burn off Pan-seared fish with mussels, grapes, and broccoli?
- Jogging: ~56 min
- Cycling: ~65 min
- Walking: ~121 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-seared fish with mussels, grapes, and broccoli?
- kcal: 25% of daily intake
- Fat: 34% of daily intake
- Carb: 12% of daily intake
- Protein: 47% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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