Fish on the Tile

Fish on the Tile is a nutrient-dense option for those monitoring their intake. The Calories in Fish on the Tile are 145 kcal per 100g, providing 12.5g of protein, 4.2g of carbohydrates, 9.1g of fat, and 0.8g of fiber. If you are wondering How many calories in Fish on the Tile you are consuming, this 100g serving also contains 320mg of sodium, making it a balanced addition to most meal plans.

Nutrition facts (per 100 g)

Vitamins and minerals

Beyond the macronutrients, Fish on the Tile is a valuable source of essential micronutrients. It provides a moderate amount of B-complex vitamins, which are crucial for energy metabolism and neurological function. Additionally, it contains trace minerals like selenium and phosphorus, which support bone health and antioxidant defense systems within the body. The presence of 0.8g of fiber per 100g, while modest, contributes slightly to digestive regularity when paired with other fiber-rich vegetables. Its protein profile is complete, offering all essential amino acids necessary for muscle repair and maintenance. The sodium content of 320mg should be taken into account, particularly for individuals sensitive to salt intake or those managing hypertension.

Diet impact

For those focused on weight management or hypertrophy, the Calories in Fish on the Tile make it an excellent lean protein source. Its moderate protein content supports muscle protein synthesis, while the healthy fat profile aids in satiety, helping to curb hunger between meals. It is highly compatible with Mediterranean and balanced diets, though its carbohydrate content makes it less suitable for strict ketogenic protocols. Because it provides a steady release of energy, it serves as an ideal post-workout meal or a light dinner option. When integrated into a calorie-controlled plan, it supports body composition goals without causing significant glucose spikes. Its versatility allows it to be paired with leafy greens or complex carbohydrates to create a nutritionally complete meal that promotes long-term health and metabolic efficiency.

Preparation variations

The nutritional profile of Fish on the Tile shifts significantly based on the cooking method. When consumed raw or steamed, the calorie count remains close to the base value of 145 kcal. Grilling or baking adds minimal calories, though the use of oils or butter can increase the fat content by 3-5g per 100g, raising the total energy density. Frying, however, is the most impactful method; breading and deep-frying can easily double the calorie count to over 250-300 kcal per 100g due to oil absorption. To maintain the healthiest profile, poaching or air-frying is recommended to preserve the integrity of the fish's natural fats while keeping the caloric load controlled.

Frequently asked questions

Does Fish on the Tile make you fat?

No, it does not. With only 145 kcal per 100g, it is a relatively low-calorie food. Weight gain is determined by total daily caloric surplus rather than a single food item; therefore, within a balanced diet, it does not contribute to weight gain.

Can you eat Fish on the Tile at night?

Yes, it is an excellent choice for a nighttime meal. Its high protein content and moderate digestibility make it less likely to cause digestive discomfort compared to heavier red meats. A portion of 100g to 150g is recommended for a light, satisfying dinner.

Is Fish on the Tile healthy?

Yes, it is considered a healthy food choice. It provides 12.5g of high-quality protein and essential minerals like selenium. However, it contains 320mg of sodium per 100g, so individuals on a strictly low-sodium diet should monitor their total daily intake from other sources.