Fish and rice

Fish and rice is a simple yet satisfying dish featuring cooked fish (often grilled, fried, or steamed) served alongside plain or seasoned rice. It's a staple in many coastal and island cuisines worldwide, with popular variations found in Japan, the Caribbean, the Mediterranean, and Southeast Asia. The dish typically uses white rice and a mild white fish like cod, tilapia, or snapper.

🍽️ Nutrition at a glance

This dish is a well-balanced meal, providing a good source of lean protein from the fish and carbohydrates from the rice. Key nutrients include B vitamins, selenium, and omega-3 fatty acids (if using oily fish), with a typical serving containing roughly 400-500 calories.

Nutrition breakdown

Calories	420 kcal
Protein	32 g
Carbs	48 g
Fat	10 g
Fiber	1 g
Sugar	1 g
Sodium	350 mg
Selenium	40 mcg
Vitamin B12	2.5 mcg
Phosphorus	300 mg
Niacin (B3)	8 mg
Potassium	450 mg
Magnesium	40 mg
Omega-3 (EPA+DHA)	500 mg
Iron	1.5 mg

Per 1 serving (approximately 300 g total: 150 g cooked white rice + 150 g grilled white fish) · estimated, varies by recipe

💡 What's interesting

Fish and rice is a foundational combination in many cultures, symbolizing sustenance and coastal living. Nutritionally, pairing fish with rice creates a complete protein and the rice helps make the meal more filling and energy-sustaining.