Seared fish with mashed potatoes, soft-boiled egg, and tuna calories & nutrition
Seared fish with mashed potatoes, soft-boiled egg, and tuna contains 577 calories per serving (29% of a 2,000 kcal daily diet), with 30g fat, 24g carbs, and 53g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Seared fish with mashed potatoes, soft-boiled egg, and tuna?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White fish fillet (cod or similar) | 120 g | 114 | 2 | 0 | 24 |
| Mashed potatoes | 150 g | 165 | 9 | 18 | 3 |
| Soft-boiled egg | 55 g | 78 | 5 | 0.5 | 7 |
| Seared tuna slices | 60 g | 78 | 1 | 0 | 17 |
| Green beans with creamy dressing | 40 g | 45 | 3 | 3 | 1 |
| Tomato and caper salsa | 30 g | 25 | 1.5 | 2 | 1 |
| Butter | 10 g | 72 | 8 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White fish fillet (cod or similar) · Mashed potatoes · Soft-boiled egg · Seared tuna slices · Green beans with creamy dressing · Tomato and caper salsa · Butter
How does Seared fish with mashed potatoes, soft-boiled egg, and tuna compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Breaded and Pan-Seared Fish with Rice and Vegetables | 610g | 948 | 59g | +371 kcal, more protein |
| Nicoise salad with seared tuna | 300g | 430 | 36g | -147 kcal, less protein |
| Nicoise-style salad with seared tuna and avocado | 350g | 522 | 37g | -55 kcal, less protein |
| Pan-Seared Chicken with Spinach and Lemon | 318g | 455 | 55g | -122 kcal, more protein |
Frequently Asked Questions
Is Seared fish with mashed potatoes, soft-boiled egg, and tuna healthy?
In moderation. Seared fish with mashed potatoes, soft-boiled egg, and tuna is calorie-dense at 124 kcal/100 g. With 53g protein and 24g carbs, it provides good nutrition but watch portion sizes.
Is Seared fish with mashed potatoes, soft-boiled egg, and tuna good for weight loss?
Yes. At 577 calories with 53g protein, Seared fish with mashed potatoes, soft-boiled egg, and tuna keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Seared fish with mashed potatoes, soft-boiled egg, and tuna?
One serving contains 53g of protein, which is about 53% 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 Seared fish with mashed potatoes, soft-boiled egg, and tuna?
- Macro split: fat 46%, carbs 16%, protein 38%
- Energy density: 124 kcal/100 g (low)
- Top calorie contributors: Mashed potatoes, White fish fillet (cod or similar), Soft-boiled egg
How long does it take to burn off Seared fish with mashed potatoes, soft-boiled egg, and tuna?
- Jogging: ~66 min
- Cycling: ~76 min
- Walking: ~141 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Seared fish with mashed potatoes, soft-boiled egg, and tuna?
- kcal: 29% of daily intake
- Fat: 42% of daily intake
- Carb: 12% of daily intake
- Protein: 53% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
Track meals instantly with Arise
Just snap a photo — Arise uses AI to identify ingredients and calculate calories, protein, carbs, and fat in seconds.
- No barcode scanning
- No manual searching
- Works with any dish
