Fish, white, mixed species, steamed
Common food
Photo: Wikipedia
Steamed white fish is a delicate, lean protein that flakes into moist, tender morsels with a clean, subtly sweet oceanic flavor. Its pristine white flesh offers a mild canvas that absorbs seasonings beautifully, while its impressively high protein-to-calorie ratio makes it a cornerstone of health-conscious and traditional cuisines alike.
Calorie split: 88% protein · 0% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People cherish it for its pure, clean taste that lets the quality of the fish shine, and its incredible versatility—it serves as a perfect base for everything from bright citrus sauces to aromatic herb infusions. In many cultures, it represents a comforting, wholesome, and elegant meal.
⚠️ Watch-outs & how to enjoy it better
The mild flavor can be perceived as bland if not seasoned well, and the soft texture may not appeal to those who prefer a firmer bite. Those watching sodium intake should be cautious with accompanying sauces, and individuals with fish allergies must avoid it entirely. To counteract blandness, pair it with a vibrant sauce or a squeeze of lemon; for sodium, prepare a low-sodium herb or garlic topping instead of using pre-made sauces.
Key benefits
- Exceptionally high in lean protein for muscle maintenance.
- Very low in calories and virtually fat-free.
- Rich in essential nutrients like selenium and vitamin B12.
- A heart-healthy choice, low in saturated fat.
- Gentle cooking method preserves delicate nutrients.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of steaming fish whole, head and tail intact, is deeply symbolic in Chinese culture, representing a good beginning and end to the year, making it a mandatory dish for Lunar New Year feasts.
Full nutrition (USDA data · scales with serving)
| Water | 75.8 g |
| Energy | 104 kcal |
| Protein | 22.3 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 285 mg |
| Potassium, K | 339 mg |
| Sodium, Na | 199 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 40.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.07 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 67.9 mg |
| Vitamin B-12 | 2.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.59 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.42 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 | 0.04 g |
| SFA 16:0 | 0.30 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 0.36 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.27 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.33 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.12 g |
| Cholesterol | 61.0 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
How do I know when steamed fish is perfectly cooked?
The fish is done when it turns opaque and flakes easily when pressed with a fork. For a whole fish, check the thickest part near the bone—the flesh should be white and pull away cleanly.
Can I use frozen white fish for steaming?
Yes, but thaw it completely in the refrigerator overnight and pat it very dry with paper towels before steaming to ensure the best texture and prevent it from becoming watery.
What are the best white fish varieties for steaming?
Popular choices include cod, halibut, sea bass, snapper, haddock, and tilapia. Look for firm-fleshed varieties that hold together well during cooking.
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 1.04 kcal/g · 86% calories from protein · 0.0 g fiber · 0.0 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: 0.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.