Fish and rice with mushroom sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A savory and earthy dish combining tender fish and fluffy rice, coated in a rich, umami-packed mushroom sauce. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 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 - 2 cups cooked white rice Instructions: 1. Season fish fillets with salt and pepper. Pan-fry or bake fish until cooked through and flaky. Set aside. 2. 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. 3. Stir in flour and cook for 1 minute. Gradually whisk in milk and broth until the sauce thickens. Season with salt and pepper. 4. Stir in fresh parsley. Serve the cooked fish over fluffy rice, generously spooning the mushroom sauce over the top.
Per 100g reference serving, Fish and rice with mushroom sauce provides 135 kcal of energy, 5.34g protein (16% of calories), 16.1g total carbohydrates (49% of calories, including 0.4g dietary fiber and 0.61g sugars), and 5.16g total fat (35% of calories).
Vitamins Profile in Fish and rice with mushroom sauce (Per 100g)
Track how Fish and rice 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) | 0.3 µg | 1.5% DV |
| Vitamin B12 (Cobalamin) | 0.21 µg | 8.8% DV |
| Vitamin A (RAE) | 8 µg | 0.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.88 mg | 5.9% DV |
| Vitamin K (Phylloquinone) | 8.9 µg | 7.4% DV |
| Vitamin B1 (Thiamin) | 0.101 mg | 8.4% DV |
| Vitamin B2 (Riboflavin) | 0.036 mg | 2.8% DV |
| Vitamin B3 (Niacin) | 1.19 mg | 7.5% DV |
| Vitamin B6 (Pyridoxine) | 0.097 mg | 5.7% DV |
| Total Folate (Vitamin B9) | 30 µg | 7.5% DV |
| Folate (Dietary Folate Equivalents) | 49 µg | 12.2% DV |
| Natural Food Folate | 3 µg | 0.8% DV |
| Choline | 17.8 mg | 3.2% DV |
| Preformed Retinol | 8 µg | 0.9% DV |
| Lutein + Zeaxanthin | 1 µg | 0% DV |
Minerals & Electrolytes in Fish and rice 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) | 0.71 mg | 3.9% DV |
| Calcium (Ca) | 23 mg | 1.8% DV |
| Magnesium (Mg) | 14 mg | 3.3% DV |
| Potassium (K) | 86 mg | 1.8% DV |
| Zinc (Zn) | 0.4 mg | 3.6% DV |
| Selenium (Se) | 10.1 µg | 18.4% DV |
| Phosphorus (P) | 58 mg | 4.6% DV |
| Copper (Cu) | 0.045 mg | 5% DV |
| Sodium (Na) | 307 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) | 0.244 g | 15.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.85 g | 13.2% DV |
| Monounsaturated Fat (MUFA) | 1.8 g | 6% DV |
| Polyunsaturated Fat (PUFA) | 2.14 g | 10.7% DV |
| Saturated Fat (SFA) | 0.885 g | 4.4% DV |
| Dietary Cholesterol | 9 mg | 3% 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 mushroom sauce contains 135 calories (kcal), 5.34g of protein, 16.1g of carbohydrates (0.4g fiber, 0.61g total sugars), and 5.16g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish and rice with mushroom sauce has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 2.29 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish and rice with mushroom sauce: Milk, Fish, Cereals containing gluten. 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 mushroom sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.