Fish Salad Plate
Nutritional Overview
Plate with pan-seared white fish fillet, roasted potatoes, grilled onion, and a fresh mixed salad of lettuce, tomato, cucumber, red cabbage, carrot, and basil, served with tzatziki with dill instead of creamy sauce. The swap lowers calories and fat while keeping the meal high in protein.
Health Score
9/10
Based on nutritional content and ingredient quality
Health Insights & Benefits
• With 501 calories, Fish Salad Plate is a high-energy food that's best enjoyed in moderation as part of a balanced diet.
• Excellent protein source! Fish Salad Plate provides 44g of protein, supporting muscle growth, repair, and satiety.
• Rich in carbohydrates (33g), Fish Salad Plate is an excellent energy source for active individuals and athletes.
• High in fats (18g), Fish Salad Plate provides essential fatty acids but should be consumed mindfully for calorie control.
• Outstanding health score of 9/10! Fish Salad Plate is packed with nutrients and offers excellent health benefits.
Dietary Recommendations
• Balanced macronutrient profile: Excellent for weight management and steady energy levels.
• Best consumed: Pre or post-workout for optimal energy and recovery benefits.
• Diet compatibility: High-protein - fits well into these dietary approaches.
Ingredient Analysis
• Ingredient spotlight: This meal contains 11 key ingredients, each contributing unique nutritional benefits.
• Primary ingredient: white fish fillet contributes 170 calories (34% of total calories).
• Protein sources: white fish fillet, roasted potato, tzatziki with dill provide essential amino acids for muscle health.
• Energy sources: roasted potato, grilled onion supply carbohydrates for quick energy.
Detailed Ingredient Breakdown
white fish fillet
170gr
Protein: 36g
| Carbs: 0g
| Fat: 3g
roasted potato
120gr
Protein: 3g
| Carbs: 26g
| Fat: 5g
grilled onion
40gr
Protein: 1g
| Carbs: 6g
| Fat: 0g
mixed lettuce
60gr
Protein: 1g
| Carbs: 2g
| Fat: 0g
tomato
45gr
Protein: 0g
| Carbs: 2g
| Fat: 0g
cucumber
35gr
Protein: 0g
| Carbs: 1g
| Fat: 0g
red cabbage
20gr
Protein: 0g
| Carbs: 1g
| Fat: 0g
carrot
20gr
Protein: 0g
| Carbs: 2g
| Fat: 0g
basil leaves
6gr
Protein: 0g
| Carbs: 0g
| Fat: 0g
tzatziki with dill
70gr
Protein: 3g
| Carbs: 4g
| Fat: 3g
cooking oil
7gr
Protein: 0g
| Carbs: 0g
| Fat: 7g
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