Fish with tomato-based sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A delightful and savory dish featuring tender fish fillets simmered in a rich, tangy tomato-based sauce, often infused with herbs and aromatics. --- RECIPE --- Servings: 4 Prep Time: 15 minutes Ingredients: - 2 lbs white fish fillets (cod, tilapia, snapper) - 1 tbsp olive oil - 1 onion, chopped - 2 cloves garlic, minced - 1 (28 oz) can crushed tomatoes - 1/2 cup vegetable broth - 1 tsp dried oregano - Salt and black pepper to taste - Fresh parsley, chopped, for garnish Instructions: 1. Pat fish fillets dry and season with salt and pepper. 2. Heat olive oil in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for 1 minute more. 3. Stir in crushed tomatoes, vegetable broth, and oregano. Bring to a simmer. 4. Gently place fish fillets into the sauce. Cover and cook for 8-12 minutes, or until fish is cooked through and flakes easily. 5. Garnish with fresh parsley and serve warm.
Per 100g reference serving, Fish with tomato-based sauce provides 80 kcal of energy, 16.3g protein (84% of calories), 1.59g total carbohydrates (8% of calories, including 0.4g dietary fiber and 1.06g sugars), and 0.69g total fat (8% of calories).
Vitamins Profile in Fish with tomato-based sauce (Per 100g)
Track how Fish 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) | 2.7 mg | 3% DV |
| Vitamin D (D2 + D3) | 0.8 µg | 4% DV |
| Vitamin B12 (Cobalamin) | 0.73 µg | 30.4% DV |
| Vitamin A (RAE) | 16 µg | 1.8% DV |
| Vitamin E (Alpha-Tocopherol) | 1 mg | 6.7% DV |
| Vitamin K (Phylloquinone) | 0.9 µg | 0.8% DV |
| Vitamin B1 (Thiamin) | 0.068 mg | 5.7% DV |
| Vitamin B2 (Riboflavin) | 0.074 mg | 5.7% DV |
| Vitamin B3 (Niacin) | 2.03 mg | 12.7% DV |
| Vitamin B6 (Pyridoxine) | 0.225 mg | 13.2% DV |
| Total Folate (Vitamin B9) | 7 µg | 1.8% DV |
| Folate (Dietary Folate Equivalents) | 7 µg | 1.8% DV |
| Natural Food Folate | 7 µg | 1.8% DV |
| Choline | 61 mg | 11.1% DV |
| Preformed Retinol | 10 µg | 1.1% DV |
| Beta-Carotene | 74 µg | 2.1% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 7 µg | 0.1% DV |
| Lycopene | 3944 µg | 39.4% DV |
Minerals & Electrolytes in Fish 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) | 0.63 mg | 3.5% DV |
| Calcium (Ca) | 14 mg | 1.1% DV |
| Magnesium (Mg) | 34 mg | 8.1% DV |
| Potassium (K) | 259 mg | 5.5% DV |
| Zinc (Zn) | 0.47 mg | 4.3% DV |
| Selenium (Se) | 26.4 µg | 48% DV |
| Phosphorus (P) | 104 mg | 8.3% DV |
| Copper (Cu) | 0.059 mg | 6.6% DV |
| Sodium (Na) | 350 mg | 15.2% 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) | 0.002 g | 0.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.039 g | 0.3% DV |
| Monounsaturated Fat (MUFA) | 0.1 g | 0.3% DV |
| Polyunsaturated Fat (PUFA) | 0.24 g | 1.2% DV |
| Saturated Fat (SFA) | 0.129 g | 0.6% DV |
| Dietary Cholesterol | 38 mg | 12.7% 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 tomato-based sauce contains 80 calories (kcal), 16.3g of protein, 1.59g of carbohydrates (0.4g fiber, 1.06g total sugars), and 0.69g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish with tomato-based sauce has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of 5.32 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish 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 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.