Fish and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce
Common food
A light, savory dish of flaky white fish paired with crisp, non-starchy vegetables like zucchini, bell peppers, and snap peas. The fish offers a tender, mild base, while the vegetables provide a fresh, crunchy contrast. It's a nutritionally balanced meal, delivering high-quality protein with minimal calories and a favorable fat profile.
Calorie split: 30% protein · 16% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, fresh flavors and satisfying textures that feel both nourishing and indulgent. It's incredibly versatile, easily adapted with different herbs, spices, or cooking methods like steaming, baking, or quick sautéing.
⚠️ Watch-outs & how to enjoy it better
The mild flavor of white fish can be unappealing to some, and the dish may lack the hearty satisfaction of starch-heavy meals. To counteract this, ensure the fish is well-seasoned and consider adding a flavorful sauce or a side of whole grains for those needing more sustained energy. Individuals with fish allergies must avoid it entirely.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Low in calories, supporting weight management goals.
- Provides healthy fats, likely from the fish and cooking oil.
- Good source of dietary fiber from the vegetable mix.
- Rich in micronutrients like Vitamin C and potassium from the vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'flakiness' of cooked white fish is due to its muscle structure; the flesh is arranged in short, overlapping layers called myotomes, connected by thin sheets of connective tissue that dissolve when heated.
Full nutrition (USDA data · scales with serving)
| Water | 80.4 g |
| Energy | 106 kcal |
| Protein | 8.0 g |
| Total lipid (fat) | 6.2 g |
| Carbohydrate, by difference | 4.3 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 156 mg |
| Potassium, K | 253 mg |
| Sodium, Na | 250 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 11.7 ug |
| Vitamin C, total ascorbic acid | 13.2 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 34.9 mg |
| Vitamin B-12 | 0.90 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 96.0 ug |
| Carotene, alpha | 10.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 167 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 21.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.86 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.62 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.05 g |
| Cholesterol | 20.0 mg |
FAQ
What specific vegetables are typically included in this dish?
Common choices are zucchini, bell peppers (all colors), snap peas, green beans, asparagus, and onions. The key is using firm, non-starchy vegetables that retain some texture after cooking.
How can I prevent the fish from becoming dry or overcooked?
Use a quick cooking method like sautéing or baking at a high temperature (400°F/200°C). Cook just until the fish is opaque and flakes easily with a fork, which usually takes only 8-12 minutes depending on thickness.
Is this dish suitable for a low-carb or keto diet?
Yes, it's an excellent fit. The combination of high-protein fish and low-carb, fiber-rich vegetables makes it naturally low in net carbohydrates, aligning perfectly with ketogenic and low-carb dietary principles.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.06 kcal/g · 30% calories from protein · 1.0 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.99 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.