Fish and rice with cream sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting dish featuring delicate fish and fluffy rice, bathed in a rich, smooth cream sauce. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 4 (6 oz) white fish fillets (cod, tilapia, or haddock) - 2 tbsp butter - 2 tbsp all-purpose flour - 1 1/2 cups milk - 1/4 cup dry white wine or chicken broth - 1 tbsp fresh dill, chopped (or parsley) - Salt and white pepper to taste - 2 cups cooked white rice - Lemon wedges for serving Instructions: 1. Season fish fillets with salt and white pepper. You can pan-fry, bake, or poach the fish until cooked through and flaky. Set aside. 2. In a saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute. 3. Gradually whisk in milk and white wine/broth until the sauce is smooth and thickened. Bring to a gentle simmer. 4. Stir in fresh dill, salt, and white pepper. Taste and adjust seasoning. 5. Serve the cooked fish over fluffy rice, generously spooning the cream sauce over the top. Garnish with lemon wedges.
Per 100g reference serving, Fish and rice with cream sauce provides 133 kcal of energy, 5.54g protein (17% of calories), 15.8g total carbohydrates (48% of calories, including 0.2g dietary fiber and 1.32g sugars), and 4.98g total fat (35% of calories).
Vitamins Profile in Fish and rice with cream sauce (Per 100g)
Track how Fish and rice with cream 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) | 0.5 µg | 2.5% DV |
| Vitamin B12 (Cobalamin) | 0.26 µg | 10.8% DV |
| Vitamin A (RAE) | 41 µg | 4.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.72 mg | 4.8% DV |
| Vitamin K (Phylloquinone) | 3.3 µg | 2.8% DV |
| Vitamin B1 (Thiamin) | 0.115 mg | 9.6% DV |
| Vitamin B2 (Riboflavin) | 0.06 mg | 4.6% DV |
| Vitamin B3 (Niacin) | 1.17 mg | 7.3% DV |
| Vitamin B6 (Pyridoxine) | 0.133 mg | 7.8% DV |
| Total Folate (Vitamin B9) | 30 µg | 7.5% DV |
| Folate (Dietary Folate Equivalents) | 50 µg | 12.5% DV |
| Natural Food Folate | 3 µg | 0.8% DV |
| Choline | 17.6 mg | 3.2% DV |
| Preformed Retinol | 40 µg | 4.4% DV |
| Beta-Carotene | 12 µg | 0.3% DV |
Minerals & Electrolytes in Fish and rice with cream 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) | 0.73 mg | 4.1% DV |
| Calcium (Ca) | 41 mg | 3.2% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 95 mg | 2% DV |
| Zinc (Zn) | 0.44 mg | 4% DV |
| Selenium (Se) | 9.5 µg | 17.3% DV |
| Phosphorus (P) | 69 mg | 5.5% DV |
| Copper (Cu) | 0.042 mg | 4.7% DV |
| Sodium (Na) | 305 mg | 13.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.022 g | 4.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.127 g | 7.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.01 g | 7.2% DV |
| Monounsaturated Fat (MUFA) | 1.57 g | 5.2% DV |
| Polyunsaturated Fat (PUFA) | 1.18 g | 5.9% DV |
| Saturated Fat (SFA) | 1.62 g | 8.1% DV |
| Dietary Cholesterol | 14 mg | 4.7% 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 rice with cream sauce contains 133 calories (kcal), 5.54g of protein, 15.8g of carbohydrates (0.2g fiber, 1.32g total sugars), and 4.98g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish and rice with cream sauce has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 2.35 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish and rice with cream sauce: Fish, Cereals containing gluten, Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish and rice with cream sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.