Fish, noodles, and vegetables including carrots, broccoli, and/or dark green leafy; cheese sauce
Common food
Photo: Wikipedia
This is a comforting, one-bowl meal of tender fish and soft noodles tossed with crisp-tender vegetables like carrots and broccoli, all coated in a rich, creamy cheese sauce. The texture is a delightful mix of silky noodles, flaky fish, and a satisfying crunch from the vegetables, balanced by the smooth, savory sauce. Nutritionally, it provides a balanced profile with a good source of protein from the fish and a moderate amount of energy from the noodles and sauce.
Calorie split: 24% protein · 41% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its ultimate comfort-food appeal, combining familiar, savory flavors and creamy textures that are deeply satisfying. It's also highly versatile, easily adaptable with different fish, noodle types, or vegetable additions based on preference and season.
⚠️ 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 counteract this, use a moderate portion of sauce, opt for a lower-fat cheese if possible, and ensure the meal is rich in fiber-rich vegetables like the broccoli and dark leafy greens included. Those with gluten intolerance should use gluten-free noodles.
Key benefits
- Provides complete protein from fish for muscle maintenance.
- Offers complex carbohydrates from noodles for sustained energy.
- Contains vitamins A and C from carrots and broccoli.
- Includes calcium and fat from the cheese sauce.
- A balanced, all-in-one meal in a single dish.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of fish and cheese was once considered a culinary taboo in classic French cuisine, but modern comfort food cooking has happily embraced the rich, savory pairing.
Full nutrition (USDA data · scales with serving)
| Water | 70.8 g |
| Energy | 137 kcal |
| Protein | 8.3 g |
| Total lipid (fat) | 5.2 g |
| Carbohydrate, by difference | 14.2 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.74 g |
| Calcium, Ca | 99.0 mg |
| Iron, Fe | 0.94 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 123 mg |
| Potassium, K | 120 mg |
| Sodium, Na | 309 mg |
| Zinc, Zn | 0.78 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 18.0 ug |
| Vitamin C, total ascorbic acid | 4.2 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.15 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 48.0 ug |
| Folic acid | 36.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 73.0 ug |
| Choline, total | 26.8 mg |
| Vitamin B-12 | 0.28 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 109 ug |
| Retinol | 27.0 ug |
| Carotene, beta | 810 ug |
| Carotene, alpha | 341 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 179 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin K (phylloquinone) | 9.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 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 type of fish works best?
Mild, flaky white fish like cod, haddock, or pollock are ideal as they won't overpower the cheese sauce. Salmon is a richer, flavorful alternative.
Can I make this dish healthier?
Yes. Use whole-wheat or legume-based noodles, steam the vegetables instead of boiling to retain nutrients, and make a lighter sauce with Greek yogurt or a small amount of sharp cheddar for more flavor with less volume.
Is this dish suitable for meal prep?
It can be, but the noodles may absorb the sauce and soften over time. Store components separately if possible, or reheat gently with a splash of milk or water to refresh the sauce's consistency.
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 1.37 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: 2.58 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.