Baked croaker with vegetables
Baked croaker with vegetables is a savory dish featuring whole or filleted croaker fish, a type of marine ray-finned fish, baked alongside a medley of vegetables like potatoes, tomatoes, onions, and bell peppers. It is a popular home-style meal in coastal regions, particularly in Mediterranean and East Asian cuisines, where fresh seafood is abundant.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal with a balanced profile from the fish and vegetables. It provides a good source of omega-3 fatty acids, vitamins, and minerals, with a typical serving containing roughly 350-450 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 32 g |
| Carbs | 25 g |
| Fat | 15 g |
| Fiber | 5 g |
| Sugar | 8 g |
| Sodium | 450 mg |
| Potassium | 620 mg |
| Phosphorus | 310 mg |
| Selenium | 45 mcg |
| Vitamin B12 | 3.2 mcg |
| Vitamin C | 28 mg |
| Vitamin A | 120 mcg |
| Magnesium | 55 mg |
| Zinc | 1.8 mg |
Per 1 serving (approx. 300 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish highlights the simplicity and freshness prized in coastal cooking, often seasoned with herbs and lemon. Nutritionally, the combination of lean fish protein with fiber-rich vegetables makes it a heart-healthy option that supports muscle maintenance and overall wellness.
