Fish, noodles, and vegetables excluding carrots, broccoli, and dark-green leafy; cheese sauce
Common food
Photo: Wikipedia
This is a comforting, one-pot-style dish of tender fish fillets and soft noodles tossed in a creamy, savory cheese sauce with a medley of mild vegetables like peas, corn, and green beans. The texture is a delightful mix of flaky fish, slippery noodles, and soft-tender veggies, all coated in a rich, umami-laced sauce. At just 141 kcal per 100g, it's a surprisingly light yet satisfying meal, offering a solid protein boost from the fish.
Calorie split: 24% protein · 43% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People adore it for its ultimate comfort-food appeal—the warm, creamy cheese sauce clings to every noodle and piece of fish, creating a nostalgic, hearty flavor. It's also incredibly versatile, easily adapted with whatever fish or vegetables are on hand.
⚠️ Watch-outs & how to enjoy it better
The cheese sauce can be high in sodium and saturated fat, which may concern those monitoring heart health or blood pressure. To mitigate this, use a low-sodium broth, choose a sharp cheese for more flavor with less, and load up on the vegetable content to increase fiber and volume without extra calories.
Key benefits
- Good source of lean protein from fish
- Provides complex carbohydrates for sustained energy
- Contains a mix of vegetables for micronutrients
- Lower in fat than many creamy pasta dishes
- Quick and convenient for a balanced meal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of fish and a creamy sauce is a classic in British 'fish pie,' which traditionally uses mashed potato on top, but this noodle-based version is a popular, quicker home-cook adaptation.
Full nutrition (USDA data · scales with serving)
| Water | 69.7 g |
| Energy | 141 kcal |
| Protein | 8.4 g |
| Total lipid (fat) | 5.2 g |
| Carbohydrate, by difference | 15.3 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.69 g |
| Calcium, Ca | 97.0 mg |
| Iron, Fe | 0.94 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 125 mg |
| Sodium, Na | 303 mg |
| Zinc, Zn | 0.80 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 17.9 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.15 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 47.0 ug |
| Folic acid | 36.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 72.0 ug |
| Choline, total | 27.8 mg |
| Vitamin B-12 | 0.28 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 30.0 ug |
| Retinol | 27.0 ug |
| Carotene, beta | 33.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 126 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.34 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.51 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.71 g |
| PUFA 18:2 | 0.60 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 31.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
What kind of fish works best in this dish?
Mild, flaky white fish like cod, haddock, or pollock are ideal as they absorb the sauce well and don't overpower the dish. Firmer fish like salmon can also be used for a richer flavor.
Can I make this dish healthier?
Absolutely. Use a light cheese sauce made with low-fat milk or a roux of broth and cornstarch, increase the vegetable ratio, and choose whole-wheat or legume-based noodles for added fiber and protein.
Is this dish suitable for freezing?
Yes, it freezes well. Cool it completely, portion into airtight containers, and freeze for up to 3 months. The texture of the noodles may soften slightly upon reheating.
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 1.41 kcal/g · 24% calories from protein · 1.1 g fiber · 0.7 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: 2.42 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.