Pan-seared scallops and white fish with steamed vegetables calories & nutrition
Pan-seared scallops and white fish with steamed vegetables contains 417 calories per serving (21% of a 2,000 kcal daily diet), with 20g fat, 10g carbs, and 48g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-seared scallops and white fish with steamed vegetables?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White fish fillet | 120 g | 158 | 6 | 0 | 26 |
| Scallops | 90 g | 102 | 2 | 3 | 18 |
| Broccoli | 40 g | 14 | 0.2 | 1.2 | 1.8 |
| Carrots | 30 g | 12 | 0.1 | 2.5 | 0.3 |
| Cauliflower | 40 g | 10 | 0.1 | 1.5 | 0.8 |
| Sugar snap peas | 30 g | 13 | 0.1 | 2.2 | 0.8 |
| Butter sauce | 15 ml | 108 | 12 | 0.1 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White fish fillet · Scallops · Broccoli · Carrots · Cauliflower · Sugar snap peas · Butter sauce
How does Pan-seared scallops and white fish with steamed vegetables compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Breaded and Pan-Seared Fish with Rice and Vegetables | 610g | 948 | 59g | +531 kcal, more protein |
| Nicoise salad with seared tuna | 300g | 430 | 36g | +13 kcal, less protein |
| Nicoise-style salad with seared tuna and avocado | 350g | 522 | 37g | +105 kcal, less protein |
| Pan-Seared Chicken with Spinach and Lemon | 318g | 455 | 55g | +38 kcal, more protein |
Frequently Asked Questions
Is Pan-seared scallops and white fish with steamed vegetables healthy?
Yes. With 48g of protein and only 10g of carbs, Pan-seared scallops and white fish with steamed vegetables is a nutritious meal. At 114 kcal/100 g, it has low energy density — filling without excessive calories.
Is Pan-seared scallops and white fish with steamed vegetables good for weight loss?
Yes. At 417 calories with 48g protein, Pan-seared scallops and white fish with steamed vegetables keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Pan-seared scallops and white fish with steamed vegetables?
One serving contains 48g of protein, which is about 48% 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 scallops and white fish with steamed vegetables?
- Macro split: fat 44%, carbs 10%, protein 46%
- Energy density: 114 kcal/100 g (low)
- Top calorie contributors: White fish fillet, Butter sauce, Scallops
How long does it take to burn off Pan-seared scallops and white fish with steamed vegetables?
- Jogging: ~48 min
- Cycling: ~55 min
- Walking: ~102 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-seared scallops and white fish with steamed vegetables?
- kcal: 21% of daily intake
- Fat: 29% of daily intake
- Carb: 5% of daily intake
- Protein: 48% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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