Pan-seared white fish with hollandaise sauce and steamed vegetables calories & nutrition
Pan-seared white fish with hollandaise sauce and steamed vegetables contains 481 calories per serving (24% of a 2,000 kcal daily diet), with 34g fat, 8g carbs, and 35g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-seared white fish with hollandaise sauce and steamed vegetables?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White fish fillet | 150 g | 180 | 6 | 0 | 31.5 |
| Hollandaise sauce | 50 ml | 265 | 28 | 1 | 2 |
| Green beans | 40 g | 12 | 0 | 2 | 1 |
| Cauliflower | 30 g | 8 | 0 | 1.5 | 0.5 |
| Carrot | 15 g | 6 | 0 | 1.5 | 0 |
| Zucchini | 20 g | 4 | 0 | 1 | 0 |
| Lemon wedges | 20 g | 6 | 0 | 1.5 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White fish fillet · Hollandaise sauce · Green beans · Cauliflower · Carrot · Zucchini · Lemon wedges
How does Pan-seared white fish with hollandaise sauce and 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 | +467 kcal, more protein |
| Nicoise salad with seared tuna | 300g | 430 | 36g | -51 kcal, more protein |
| Nicoise-style salad with seared tuna and avocado | 350g | 522 | 37g | +41 kcal, more protein |
| Pan-Seared Chicken with Spinach and Lemon | 318g | 455 | 55g | -26 kcal, more protein |
Frequently Asked Questions
Is Pan-seared white fish with hollandaise sauce and steamed vegetables healthy?
In moderation. Pan-seared white fish with hollandaise sauce and steamed vegetables is calorie-dense at 148 kcal/100 g. With 35g protein and 8g carbs, it provides good nutrition but watch portion sizes.
Is Pan-seared white fish with hollandaise sauce and steamed vegetables good for weight loss?
Yes. At 481 calories with 35g protein, Pan-seared white fish with hollandaise sauce and 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 white fish with hollandaise sauce and steamed vegetables?
One serving contains 35g of protein, which is about 35% 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 white fish with hollandaise sauce and steamed vegetables?
- Macro split: fat 64%, carbs 7%, protein 29%
- Energy density: 148 kcal/100 g (low)
- Top calorie contributors: Hollandaise sauce, White fish fillet, Green beans
How long does it take to burn off Pan-seared white fish with hollandaise sauce and steamed vegetables?
- Jogging: ~55 min
- Cycling: ~63 min
- Walking: ~118 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-seared white fish with hollandaise sauce and steamed vegetables?
- kcal: 24% of daily intake
- Fat: 49% of daily intake
- Carb: 4% of daily intake
- Protein: 35% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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