Fish and noodles with mushroom sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A delightful combination of tender fish and springy noodles, tossed in a savory and earthy mushroom sauce. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 8 oz egg noodles or pasta - 4 (6 oz) white fish fillets (cod, tilapia, or haddock) - 1 tbsp olive oil - 1 cup sliced mushrooms - 1/2 cup chopped onion - 2 cloves garlic, minced - 2 tbsp butter - 2 tbsp all-purpose flour - 1 1/2 cups milk - 1/2 cup chicken or vegetable broth - 1 tbsp fresh parsley, chopped - Salt and black pepper to taste Instructions: 1. Cook noodles according to package directions until al dente. Drain and set aside. 2. Season fish fillets with salt and pepper. Pan-fry or bake fish until cooked through and flaky. Flake the fish into bite-sized pieces. 3. In a large skillet, melt butter over medium heat. Sauté mushrooms and onion until softened, about 5-7 minutes. Add garlic and cook for 1 minute more. 4. Stir in flour and cook for 1 minute. Gradually whisk in milk and broth until the sauce thickens. Season with salt and pepper. 5. Add the flaked fish and cooked noodles to the skillet with the mushroom sauce. Toss gently to combine and heat through. 6. Stir in fresh parsley and serve immediately.
Per 100g reference serving, Fish and noodles with mushroom sauce provides 131 kcal of energy, 6.3g protein (19% of calories), 14.8g total carbohydrates (45% of calories, including 0.8g dietary fiber and 0.79g sugars), and 5.11g total fat (36% of calories).
Vitamins Profile in Fish and noodles with mushroom sauce (Per 100g)
Track how Fish and noodles with mushroom sauce contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 0.2 mg | 0.2% DV |
| Vitamin D (D2 + D3) | 0.4 µg | 2% DV |
| Vitamin B12 (Cobalamin) | 0.25 µg | 10.4% DV |
| Vitamin A (RAE) | 11 µg | 1.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.77 mg | 5.1% DV |
| Vitamin K (Phylloquinone) | 8 µg | 6.7% DV |
| Vitamin B1 (Thiamin) | 0.164 mg | 13.7% DV |
| Vitamin B2 (Riboflavin) | 0.096 mg | 7.4% DV |
| Vitamin B3 (Niacin) | 1.5 mg | 9.4% DV |
| Vitamin B6 (Pyridoxine) | 0.074 mg | 4.4% DV |
| Total Folate (Vitamin B9) | 43 µg | 10.8% DV |
| Folate (Dietary Folate Equivalents) | 69 µg | 17.2% DV |
| Natural Food Folate | 5 µg | 1.2% DV |
| Choline | 29.5 mg | 5.4% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Lutein + Zeaxanthin | 20 µg | 0.2% DV |
Minerals & Electrolytes in Fish and noodles with mushroom sauce (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.85 mg | 4.7% DV |
| Calcium (Ca) | 24 mg | 1.8% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 89 mg | 1.9% DV |
| Zinc (Zn) | 0.48 mg | 4.4% DV |
| Selenium (Se) | 18.3 µg | 33.3% DV |
| Phosphorus (P) | 75 mg | 6% DV |
| Copper (Cu) | 0.06 mg | 6.7% DV |
| Sodium (Na) | 312 mg | 13.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.023 g | 4.6% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.211 g | 13.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.76 g | 12.6% DV |
| Monounsaturated Fat (MUFA) | 1.64 g | 5.5% DV |
| Polyunsaturated Fat (PUFA) | 2.02 g | 10.1% DV |
| Saturated Fat (SFA) | 0.93 g | 4.7% DV |
| Dietary Cholesterol | 23 mg | 7.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Fish and noodles with mushroom sauce contains 131 calories (kcal), 6.3g of protein, 14.8g of carbohydrates (0.8g fiber, 0.79g total sugars), and 5.11g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish and noodles with mushroom sauce has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 3.19 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish and noodles with mushroom sauce: Fish, Eggs, Cereals containing gluten, Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish and noodles with mushroom sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.