1 serving (200 grams) contains 250 calories, 30.0 grams of protein, 10.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 82.4 mg | 27% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 5.9 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.4 g | ||
| protein | 35.3 g | 70% | |
| Vitamin D | 235.3 mcg | 1176% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 470.6 mg | 10% | |
* 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 Grilled fish with sauce
Grilled fish with sauce is a popular dish spanning various cuisines, including Mediterranean, Southeast Asian, and Caribbean traditions. Typically prepared by grilling a variety of fish such as salmon, tilapia, or cod, and pairing it with herbaceous or tangy sauces like lemon butter, chimichurri, or coconut-based options. Fish is a highly nutritious food, rich in high-quality protein, omega-3 fatty acids, and essential vitamins such as B12 and D. This dish generally contains minimal carbohydrates, making it versatile for many diets. The sauce can range in caloric content depending on ingredients, with healthier versions rich in herbs, citrus, and unsaturated fats complementing the fish’s nutritional profile. Ideal for heart health and brain function, grilled fish with sauce can be both a delectable and health-conscious meal choice when prepared correctly.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health by reducing triglycerides and improving cholesterol levels.
- Excellent source of vitamin B12, crucial for red blood cell formation and neurological function.
- Provides selenium, an essential mineral that acts as an antioxidant and supports thyroid health.
Dietary Considerations
Selection and Storage
Store raw fish in the refrigerator at 0-4°C (32-39°F) and consume within 1-2 days. For longer storage, freeze raw fish at -18°C (0°F) and thaw it safely in the refrigerator before grilling. Refrigerate cooked fish in an airtight container and consume within 3 days.
Common Questions About Grilled fish with sauce Nutrition
What is the nutritional content of grilled fish with sauce?
Grilled fish is generally high in protein, with most options like salmon or cod providing around 20-25 grams of protein per 100 grams. It is typically low in calories, with about 150-200 calories per serving, though the sauce can significantly add calories depending on its ingredients. Grilled fish is also an excellent source of omega-3 fatty acids, B vitamins, and minerals like selenium and iodine.
Can grilled fish with sauce be included in a keto diet?
Yes, grilled fish is very keto-friendly due to its high protein content and low carbohydrate count. However, the compatibility of the dish depends on the sauce; creamy sauces made with heavy cream or butter are suitable for keto, while sauces with added sugars or high-carb ingredients should be avoided.
What are the health benefits or concerns of eating grilled fish with sauce?
Grilled fish offers numerous health benefits, including supporting heart health due to its omega-3 content and promoting muscle repair thanks to high-quality protein. However, some sauces may contain high levels of sodium or added sugars, which could contribute to heart disease or weight gain if consumed excessively. Opt for homemade sauces made with wholesome ingredients to minimize concerns.
How much grilled fish with sauce should I eat per serving?
A standard portion size is about 3-4 ounces (85-115 grams) of grilled fish per person, which provides a balance of protein and nutrients without excessive calories. For the sauce, keep servings to no more than 2 tablespoons to minimize added sugars, sodium, and calories.
How does grilled fish with sauce compare to fried fish?
Grilled fish is healthier than fried fish because it is lower in fat and calories. Fried fish is prepared with oil and batter, which adds significant calories and unhealthy fats, while grilling preserves the natural flavors and nutrients of the fish. Sauces paired with grilled fish can be adjusted for health-conscious diets, whereas fried fish is often served with high-calorie sides like tartar sauce or fries.
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.
