Fish and rice with tomato-based sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A flavorful and wholesome meal combining tender fish fillets and fluffy rice, all simmered in a vibrant, tangy tomato-based sauce. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 4 (6 oz) white fish fillets (cod, tilapia, or snapper) - 1 tbsp olive oil - 1/2 cup chopped onion - 2 cloves garlic, minced - 1 (15 oz) can crushed tomatoes - 1/2 cup vegetable broth - 1/4 cup fresh parsley, chopped - 1 tsp dried oregano - Salt and black pepper to taste - 2 cups cooked white rice Instructions: 1. Heat olive oil in a large skillet over medium heat. Sauté onion for 3-4 minutes until softened. Add garlic and cook for 1 minute more. 2. Stir in crushed tomatoes, vegetable broth, oregano, salt, and pepper. Bring to a simmer. 3. Gently place fish fillets into the simmering sauce. Cover and cook for 8-12 minutes, or until fish is opaque and flakes easily. 4. Stir in fresh parsley. Serve the fish and sauce over cooked rice.
Per 100g reference serving, Fish and rice with tomato-based sauce provides 135 kcal of energy, 5.41g protein (16% of calories), 16.5g total carbohydrates (49% of calories, including 0.7g dietary fiber and 1.15g sugars), and 5.12g total fat (35% of calories).
Vitamins Profile in Fish and rice with tomato-based sauce (Per 100g)
Track how Fish and rice with tomato-based 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) | 2.4 mg | 2.7% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.17 µg | 7.1% DV |
| Vitamin A (RAE) | 9 µg | 1% DV |
| Vitamin E (Alpha-Tocopherol) | 1.5 mg | 10% DV |
| Vitamin K (Phylloquinone) | 5.7 µg | 4.8% DV |
| Vitamin B1 (Thiamin) | 0.107 mg | 8.9% DV |
| Vitamin B2 (Riboflavin) | 0.04 mg | 3.1% DV |
| Vitamin B3 (Niacin) | 1.49 mg | 9.3% DV |
| Vitamin B6 (Pyridoxine) | 0.125 mg | 7.4% DV |
| Total Folate (Vitamin B9) | 35 µg | 8.8% DV |
| Folate (Dietary Folate Equivalents) | 55 µg | 13.8% DV |
| Natural Food Folate | 6 µg | 1.5% DV |
| Choline | 17.5 mg | 3.2% DV |
| Preformed Retinol | 2 µg | 0.2% DV |
| Beta-Carotene | 82 µg | 2.3% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 8 µg | 0.1% DV |
| Lycopene | 4394 µg | 43.9% DV |
Minerals & Electrolytes in Fish and rice with tomato-based 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) | 1.02 mg | 5.7% DV |
| Calcium (Ca) | 12 mg | 0.9% DV |
| Magnesium (Mg) | 18 mg | 4.3% DV |
| Potassium (K) | 151 mg | 3.2% DV |
| Zinc (Zn) | 0.42 mg | 3.8% DV |
| Selenium (Se) | 10.1 µg | 18.4% DV |
| Phosphorus (P) | 53 mg | 4.2% DV |
| Copper (Cu) | 0.078 mg | 8.7% DV |
| Sodium (Na) | 310 mg | 13.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.024 g | 4.8% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.216 g | 13.5% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.68 g | 12% DV |
| Monounsaturated Fat (MUFA) | 2.09 g | 7% DV |
| Polyunsaturated Fat (PUFA) | 1.95 g | 9.7% DV |
| Saturated Fat (SFA) | 0.714 g | 3.6% 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 tomato-based sauce contains 135 calories (kcal), 5.41g of protein, 16.5g of carbohydrates (0.7g fiber, 1.15g total sugars), and 5.12g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish and rice with tomato-based sauce has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 0.817 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish and rice with tomato-based sauce: Fish. 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 tomato-based sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.