Fish with cream or white sauce, not tuna or lobster: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Delicate white fish fillets, such as cod or sole, gently cooked and served with a luxurious, creamy white sauce, enhancing its mild flavor and tender texture. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 4 (6 oz) white fish fillets (cod, haddock, sole, or tilapia) - 1 tablespoon olive oil - 2 tablespoons butter - 2 tablespoons all-purpose flour - 1.5 cups milk (whole or 2%) - 1/2 cup dry white wine (optional, or more milk) - 1/4 teaspoon nutmeg - Salt and white pepper to taste - 2 tablespoons fresh parsley or dill, chopped, for garnish Instructions: 1. Pat fish fillets dry and season with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Cook fish for 3-5 minutes per side, depending on thickness, until opaque and flaky. Remove fish and set aside, keeping warm. 2. In the same skillet, melt butter over medium heat. Whisk in flour and cook for 1 minute, stirring constantly, to create a roux. 3. Gradually whisk in milk and white wine (if using) until smooth. Bring to a simmer, stirring constantly, until the sauce thickens. Stir in nutmeg. 4. Taste and adjust seasoning with salt and white pepper. 5. Return fish fillets to the skillet, coating them gently in the sauce. Heat through for 1-2 minutes. Do not boil after adding fish. 6. Garnish with fresh parsley or dill and serve immediately.
Per 100g reference serving, Fish with cream or white sauce, not tuna or lobster provides 116 kcal of energy, 17.1g protein (61% of calories), 2.75g total carbohydrates (10% of calories, including 0g dietary fiber and 1.38g sugars), and 3.64g total fat (29% of calories).
Vitamins Profile in Fish with cream or white sauce, not tuna or lobster (Per 100g)
Track how Fish with cream or white sauce, not tuna or lobster 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) | 0.7 mg | 0.8% DV |
| Vitamin D (D2 + D3) | 1.2 µg | 6% DV |
| Vitamin B12 (Cobalamin) | 0.86 µg | 35.8% DV |
| Vitamin A (RAE) | 51 µg | 5.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.81 mg | 5.4% DV |
| Vitamin K (Phylloquinone) | 1.5 µg | 1.2% DV |
| Vitamin B1 (Thiamin) | 0.089 mg | 7.4% DV |
| Vitamin B2 (Riboflavin) | 0.101 mg | 7.8% DV |
| Vitamin B3 (Niacin) | 1.89 mg | 11.8% DV |
| Vitamin B6 (Pyridoxine) | 0.25 mg | 14.7% DV |
| Total Folate (Vitamin B9) | 8 µg | 2% DV |
| Folate (Dietary Folate Equivalents) | 9 µg | 2.2% DV |
| Natural Food Folate | 6 µg | 1.5% DV |
| Choline | 63.5 mg | 11.5% DV |
| Preformed Retinol | 50 µg | 5.6% DV |
| Beta-Carotene | 12 µg | 0.3% DV |
Minerals & Electrolytes in Fish with cream or white sauce, not tuna or lobster (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) | 0.44 mg | 2.4% DV |
| Calcium (Ca) | 46 mg | 3.5% DV |
| Magnesium (Mg) | 33 mg | 7.9% DV |
| Potassium (K) | 217 mg | 4.6% DV |
| Zinc (Zn) | 0.54 mg | 4.9% DV |
| Selenium (Se) | 27 µg | 49.1% DV |
| Phosphorus (P) | 127 mg | 10.2% DV |
| Copper (Cu) | 0.028 mg | 3.1% DV |
| Sodium (Na) | 343 mg | 14.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.107 g | 21.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.003 g | 0.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.042 g | 2.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.376 g | 2.7% DV |
| Monounsaturated Fat (MUFA) | 0.853 g | 2.8% DV |
| Polyunsaturated Fat (PUFA) | 0.612 g | 3.1% DV |
| Saturated Fat (SFA) | 1.51 g | 7.6% DV |
| Dietary Cholesterol | 45 mg | 15% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Fish with cream or white sauce, not tuna or lobster contains 116 calories (kcal), 17.1g of protein, 2.75g of carbohydrates (0g fiber, 1.38g total sugars), and 3.64g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish with cream or white sauce, not tuna or lobster has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 7.04 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish with cream or white sauce, not tuna or lobster: Milk, Cereals containing gluten, 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 with cream or white sauce, not tuna or lobster by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.