1 serving (200 grams) contains 250 calories, 30.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 82.4 mg | 27% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 4.7 g | ||
| protein | 35.3 g | 70% | |
| Vitamin D | 235.3 mcg | 1176% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 705.9 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Baked fish with vegetables
Baked fish with vegetables is a wholesome dish commonly found in Mediterranean, Asian, and European cuisines. It features lean fish like cod, salmon, or haddock combined with vegetables such as zucchini, carrots, and peppers, seasoned, and baked to perfection. This dish is low in saturated fat and rich in high-quality protein, essential omega-3 fatty acids, vitamins like B12 and D, and minerals such as selenium and potassium. The addition of vegetables enhances its fiber, vitamin C, and antioxidant content. Ideal for a balanced diet, this meal is a nutrient-dense option for health-conscious individuals.
Health Benefits
- Supports heart health due to omega-3 fatty acids found in fish, which can help reduce inflammation and lower blood pressure.
- Boosts immunity and cell function with selenium, an essential trace mineral present in fish like cod and salmon.
- Enhances bone health and calcium absorption with vitamin D commonly found in fatty fish.
- Provides dietary fiber and promotes digestive health from the vegetables in the dish.
- Helps with red blood cell production due to vitamin B12, abundant in most white fish.
Dietary Considerations
Selection and Storage
Store cooked leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently to retain texture and flavor.
Common Questions About Baked fish with vegetables Nutrition
Is baked fish with vegetables high in protein?
Yes, baked fish with vegetables is typically high in protein depending on the type of fish used. For example, a 100-gram serving of baked salmon provides around 22 grams of protein. The accompanying vegetables add fiber and vitamins, making it a balanced, nutrient-dense meal.
Can I eat baked fish with vegetables on a keto diet?
Yes, baked fish with low-carb vegetables is an excellent choice for a keto diet. Fish is naturally carb-free and high in healthy fats (like omega-3s in salmon or mackerel), while vegetables like zucchini, spinach, or broccoli keep the carbohydrate content low.
What are the health benefits of eating baked fish with vegetables?
Baked fish provides essential nutrients like protein, omega-3 fatty acids, and vitamin B12, which support heart, brain, and overall cell health. Vegetables complement the dish by adding fiber, antioxidants, and vitamins like C and A, which can boost immunity and digestive health. Opting for baking instead of frying reduces unhealthy fat content.
What is the recommended portion size for baked fish with vegetables?
A healthy portion size would be about 3-4 ounces (85-113 grams) of cooked fish per person, paired with 1-2 cups of vegetables depending on your appetite and dietary needs. This combination typically contains around 200-400 calories, depending on the type of fish and veggies used.
How does baked fish with vegetables compare to grilled fish or fried fish?
Baked fish is often healthier than fried fish because it uses little to no additional oil, reducing calorie and fat intake. Compared to grilled fish, baking retains more moisture and nutrients but may lack the smoky flavor grilling provides. Combining fish with vegetables in baking makes for a more complete, nutrient-dense meal.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
