Fish with Passion Fruit Sauce

Fish with Passion Fruit Sauce is a nutrient-dense dish that offers a balanced profile for health-conscious individuals. The Calories in Fish with Passion Fruit Sauce are approximately 115 kcal per 100g, with 18.5g of protein, 6.2g of carbohydrates, 2.1g of fat, 0.8g of fiber, and 210mg of sodium. When considering How many calories in Fish with Passion Fruit Sauce, it is important to note that this dish provides a lean protein source combined with the antioxidant-rich properties of passion fruit, making it an excellent choice for a light meal.

Nutrition facts (per 100 g)

Vitamins and minerals

Beyond the macronutrients, this dish is a significant source of essential micronutrients. Passion fruit contributes vitamin C, which is vital for immune function and collagen synthesis, and vitamin A, which supports eye health. The fish provides essential omega-3 fatty acids, which are crucial for cardiovascular health and reducing systemic inflammation. Additionally, the dish contains minerals like potassium, which helps regulate blood pressure, and magnesium, which supports muscle and nerve function. The fiber content, while modest at 0.8g per 100g, aids in digestive health when paired with whole-grain sides. Overall, the combination of lean protein and fruit-based acidity creates a nutrient-dense profile that supports metabolic health.

Diet impact

For those focused on weight loss or muscle hypertrophy, this dish is highly effective due to its high protein-to-calorie ratio. The lean protein promotes satiety, helping to manage hunger throughout the day, while the acidity of the passion fruit sauce can improve insulin sensitivity. Because the Calories in Fish with Passion Fruit Sauce are relatively low, it fits perfectly into a calorie-controlled diet. It is an excellent option for those following a Mediterranean or pescatarian diet, though it is not suitable for vegan diets due to the fish content. For low-carb or ketogenic followers, the sauce should be prepared with minimal added sugar to keep the carbohydrate count within target ranges. The dish provides a clean fuel source that supports muscle recovery without excessive caloric intake.

Preparation variations

The nutritional value of this dish fluctuates significantly based on the cooking method. Grilling or baking the fish is the healthiest approach, maintaining the 115 kcal profile while preserving omega-3 integrity. If the fish is pan-seared with added oils or butter, the fat content can increase by 5-8g, raising the total energy density to approximately 160-180 kcal per 100g. Deep-frying the fish introduces trans fats and significantly increases the caloric load, potentially exceeding 250 kcal per 100g. Conversely, steaming the fish keeps the caloric count at its lowest, though it may slightly reduce the bioavailability of certain heat-sensitive vitamins found in the passion fruit sauce if added too early.

Frequently asked questions

Does Fish with Passion Fruit Sauce make you fat?

No, it does not. With only 115 kcal per 100g, it is a low-calorie, high-protein meal. Within a balanced diet, it does not contribute to weight gain and can actually assist in weight management by promoting satiety.

Can you eat Fish with Passion Fruit Sauce at night?

Yes, it is an excellent choice for dinner. The fish is highly digestible and provides high-quality protein without heavy fats that could disrupt sleep. A standard portion of 150g to 200g is recommended for a light, restorative evening meal.

Is Fish with Passion Fruit Sauce healthy?

Yes, it is very healthy. It provides 18.5g of protein and essential vitamins like Vitamin C and A per 100g. However, be mindful of the 210mg of sodium, especially if you are sensitive to salt or have hypertension.