Pan-seared white fish with roasted vegetables and avocado calories & nutrition
Pan-seared white fish with roasted vegetables and avocado contains 457 calories per serving (23% of a 2,000 kcal daily diet), with 28g fat, 17g carbs, and 41g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-seared white fish with roasted vegetables and avocado?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White fish fillet (Tilapia/Cod) | 150 g | 189 | 5 | 0 | 36 |
| Zucchini slices | 100 g | 17 | 0.3 | 3.1 | 1.2 |
| Asparagus spears | 80 g | 16 | 0.1 | 3.1 | 1.8 |
| Avocado | 50 g | 80 | 7.3 | 4.3 | 1 |
| Yellow bell pepper | 30 g | 8 | 0.1 | 1.9 | 0.3 |
| Lime | 40 g | 12 | 0.1 | 4.2 | 0.3 |
| Olive oil (for cooking) | 15 ml | 135 | 15 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White fish fillet (Tilapia/Cod) · Zucchini slices · Asparagus spears · Avocado · Yellow bell pepper · Lime · Olive oil (for cooking)
How does Pan-seared white fish with roasted vegetables and avocado compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Breaded and Pan-Seared Fish with Rice and Vegetables | 610g | 948 | 59g | +491 kcal, more protein |
| Nicoise salad with seared tuna | 300g | 430 | 36g | -27 kcal, less protein |
| Nicoise-style salad with seared tuna and avocado | 350g | 522 | 37g | +65 kcal, less protein |
| Pan-Seared Chicken with Spinach and Lemon | 318g | 455 | 55g | -2 kcal, more protein |
Frequently Asked Questions
Is Pan-seared white fish with roasted vegetables and avocado healthy?
In moderation. Pan-seared white fish with roasted vegetables and avocado is calorie-dense at 98 kcal/100 g. With 41g protein and 17g carbs, it provides good nutrition but watch portion sizes.
Is Pan-seared white fish with roasted vegetables and avocado good for weight loss?
Yes. At 457 calories with 41g protein, Pan-seared white fish with roasted vegetables and avocado 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 roasted vegetables and avocado?
One serving contains 41g of protein, which is about 41% 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 roasted vegetables and avocado?
- Macro split: fat 55%, carbs 15%, protein 30%
- Energy density: 98 kcal/100 g (low)
- Top calorie contributors: White fish fillet (Tilapia/Cod), Olive oil (for cooking), Avocado
How long does it take to burn off Pan-seared white fish with roasted vegetables and avocado?
- Jogging: ~52 min
- Cycling: ~60 min
- Walking: ~112 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-seared white fish with roasted vegetables and avocado?
- kcal: 23% of daily intake
- Fat: 40% of daily intake
- Carb: 8% of daily intake
- Protein: 41% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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