Fish in lemon-butter sauce with starch item, vegetable, frozen meal
Common food
This is a light, savory frozen meal featuring tender fish fillets bathed in a bright lemon-butter sauce, served alongside a starchy side and vegetables. The texture is typically soft and flaky, with a zesty, rich sauce that balances the mild fish. Nutritionally, it's a low-calorie, moderate-protein option that provides quick energy from carbohydrates.
Calorie split: 22% protein · 44% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People appreciate the classic, comforting combination of tangy lemon and rich butter with delicate fish, making it feel like a quick, restaurant-style meal at home. Its convenience as a frozen option makes it a reliable go-to for busy weeknights.
⚠️ Watch-outs & how to enjoy it better
The starch component can cause a rapid blood sugar spike, especially if it's a refined carb like white rice or potato. To counteract this, pair the meal with a side of non-starchy vegetables or a small salad to increase fiber and slow digestion. Frozen meals can also be high in sodium; look for low-sodium versions or rinse the sauce lightly if concerned.
Key benefits
- Good source of lean protein for muscle maintenance.
- Provides quick energy from carbohydrate-rich starch.
- Low in fat, especially saturated fat.
- Contains dietary fiber from the vegetable component.
- Convenient, pre-portioned meal for calorie control.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic French technique for lemon-butter sauce, known as 'beurre blanc,' is an emulsion that can 'break' or separate if heated too aggressively, requiring careful temperature control.
Full nutrition (USDA data · scales with serving)
| Water | 78.3 g |
| Energy | 101 kcal |
| Protein | 5.5 g |
| Total lipid (fat) | 3.8 g |
| Carbohydrate, by difference | 11.0 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.67 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 96.0 mg |
| Potassium, K | 94.0 mg |
| Sodium, Na | 452 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 7.6 ug |
| Vitamin C, total ascorbic acid | 2.3 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.94 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 28.0 ug |
| Folic acid | 13.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 22.7 mg |
| Vitamin B-12 | 0.43 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 35.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 265 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 503 ug |
| Vitamin E (alpha-tocopherol) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 5.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 0.89 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 0.71 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.66 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 15.0 mg |
FAQ
Is this meal healthy?
It can be part of a balanced diet. It's low in calories and fat and provides protein, but check the sodium content on the label. The nutritional profile depends heavily on the specific starch and vegetables included.
How do I improve the texture of frozen fish?
For the best texture, bake it from frozen in the oven rather than microwaving, which can make fish rubbery. A quick sear in a pan after thawing can also add a nice crispness.
What starch typically comes with this meal?
Common starches include white rice, mashed potatoes, or a potato croquette. For a healthier option, you could replace it with quinoa or extra steamed vegetables.
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 1.01 kcal/g · 22% calories from protein · 1.1 g fiber · 1.1 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: 4.81 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.