Pan-seared white fish with steamed vegetables calories & nutrition
Pan-seared white fish with steamed vegetables contains 222 calories per serving (11% of a 2,000 kcal daily diet), with 8g fat, 7g carbs, and 31g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-seared white fish with steamed vegetables?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White fish fillet (e.g. Cod or Hake) | 120 g | 126 | 2 | 0 | 27 |
| Broccoli and Broccolini | 60 g | 21 | 0.3 | 1.8 | 2.8 |
| Carrot | 40 g | 16 | 0.1 | 3.3 | 0.4 |
| Cauliflower | 30 g | 8 | 0.1 | 1 | 0.7 |
| Lemon | 20 g | 6 | 0 | 1.2 | 0.2 |
| Cooking oil (for searing) | 5 ml | 45 | 5 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White fish fillet (e.g. Cod or Hake) · Broccoli and Broccolini · Carrot · Cauliflower · Lemon · Cooking oil (for searing)
How does Pan-seared white fish with steamed vegetables compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Pan-Seared Chicken with Spinach and Lemon | 318g | 455 | 55g | +233 kcal, more protein |
| Pan-Seared Fish with Asparagus and Puree | 355g | 515 | 36g | +293 kcal, more protein |
| Pan-seared Fish with Cream Sauce and Vegetables | 225g | 380 | 33g | +158 kcal, more protein |
| Pan-seared Fish with Ratatouille and Crispy Vegetables | 320g | 525 | 38g | +303 kcal, more protein |
Frequently Asked Questions
Is Pan-seared white fish with steamed vegetables healthy?
Yes. With 31g of protein and only 7g of carbs, Pan-seared white fish with steamed vegetables is a nutritious meal. At 81 kcal/100 g, it has low energy density — filling without excessive calories.
Is Pan-seared white fish with steamed vegetables good for weight loss?
Yes. At 222 calories with 31g protein, Pan-seared 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 white fish with steamed vegetables?
One serving contains 31g of protein, which is about 31% 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 steamed vegetables?
- Macro split: fat 30%, carbs 13%, protein 57%
- Energy density: 81 kcal/100 g (low)
- Top calorie contributors: White fish fillet (e.g. Cod or Hake), Cooking oil (for searing), Broccoli and Broccolini
How long does it take to burn off Pan-seared white fish with steamed vegetables?
- Jogging: ~25 min
- Cycling: ~29 min
- Walking: ~54 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-seared white fish with steamed vegetables?
- kcal: 11% of daily intake
- Fat: 11% of daily intake
- Carb: 4% of daily intake
- Protein: 31% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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