Fish shish kabob with vegetables, excluding potatoes
Common food
Photo: Wikipedia
This is a lean, grilled skewer of white fish and colorful vegetables like bell peppers, onions, and zucchini, offering a tender, flaky texture with a smoky char and a bright, fresh taste. With only 68 kcal per 100g and over 9g of protein, it's a powerhouse of nutrition that feels light and satisfying. The dish delivers a clean, savory flavor profile with a subtle sweetness from the caramelized vegetables.
Calorie split: 56% protein · 30% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect balance of smoky, grilled flavor and the clean taste of fresh fish and vegetables. It's a versatile, customizable dish that's central to many outdoor gatherings and healthy eating plans.
⚠️ Watch-outs & how to enjoy it better
The primary caution is for those with fish or shellfish allergies, as cross-contamination is possible. The vegetables, while healthy, can be high in FODMAPs for some individuals with digestive sensitivities. To counteract, ensure the fish is fresh and sourced from a reputable place to minimize histamine, and for FODMAP concerns, stick to lower-FODMAP veggies like bell peppers and firm zucchini.
Key benefits
- Excellent source of high-quality, lean protein for muscle maintenance.
- Very low in fat, making it ideal for calorie-conscious diets.
- Rich in fiber from the accompanying vegetables.
- Provides essential vitamins and antioxidants from the colorful veggie mix.
- Naturally low in carbohydrates, suitable for low-carb eating patterns.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of skewering and grilling fish over open flames is one of the oldest cooking methods, with evidence suggesting it was used by coastal communities thousands of years before modern grills existed.
Full nutrition (USDA data · scales with serving)
| Water | 83.5 g |
| Energy | 68.0 kcal |
| Protein | 9.4 g |
| Total lipid (fat) | 1.1 g |
| Carbohydrate, by difference | 5.1 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 182 mg |
| Potassium, K | 255 mg |
| Sodium, Na | 250 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 14.6 ug |
| Vitamin C, total ascorbic acid | 15.0 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 41.0 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 110 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 27.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 33.0 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 4.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.16 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 | 0.00 g |
| SFA 16:0 | 0.12 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.35 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.32 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.42 g |
| PUFA 18:2 | 0.30 g |
| PUFA 18:3 | 0.04 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 | 26.0 mg |
FAQ
What type of fish is best for fish shish kabobs?
Firm, white-fleshed fish like cod, halibut, mahi-mahi, or swordfish hold up well on the grill without falling apart. Avoid very delicate fish like sole.
How do I prevent the fish from sticking to the grill?
Ensure the grill grates are very clean, well-oiled, and preheated to a high temperature. You can also oil the fish pieces lightly and use a fish basket or grill mat.
Can I prepare the kabobs ahead of time?
Yes, you can assemble the skewers with fish and vegetables up to a few hours in advance. Keep them refrigerated. Do not marinate the fish for too long (over 30 minutes) as acidic marinades can start to 'cook' and break down its texture.
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 0.68 kcal/g · 55% calories from protein · 0.8 g fiber · 2.4 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: 0.98 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.