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Cantonese Steamed Fish⏱ 20 min total
Recipes

Cantonese Steamed Fish

Per 1 serving · 230 g · 9 ingredients

Calories
284
14%
of a 2,000 cal day
  • Protein
    31g
    43% of calories
  • Carbs
    4g
    6% of calories
  • Fat
    17g
    52% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Cantonese Steamed Fish (230 g) has 284 calories, with 31 g of protein, 4 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (62% DV), Vitamin D (29% DV) and Vitamin E (29% DV). Keep an eye on sodium and cholesterol, which provide 43% and 24% of the daily value.

Per 100 g
124cal
low energy density
Protein per 100 cal
11g
Net carbs
3g
carbs minus fiber
Fiber
1.3g
1.1 g sugar

High in

20%+ of the daily value

  • Protein62%
  • Vitamin D29%
  • Vitamin E29%
  • Vitamin K90%
  • Niacin40%
  • Vitamin B623%

Good source of

10–19% of the daily value

  • Vitamin A10%
  • Vitamin C11%
  • Riboflavin (B2)14%
  • Folate (B9)15%
  • Pantothenic acid18%
  • Choline13%

Watch

20%+ of the daily value

  • Sodium43%
  • Cholesterol24%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min
  1. 1

    Julienne the scallion and ginger, and roughly chop the cilantro. Mix the soy sauce, salt, sugar, and water in a small bowl.

  2. 2

    Set up your steamer. Use a wok or large saucepan with a cover and a small elevated rack for the plate.

  3. 3

    Fill the wok or saucepan with about an inch of water, cover, and bring to a boil. Place the plate with the fish on the rack, cover, and steam for about 10 minutes.

  4. 4

    Turn off the heat and carefully remove the plate. Drain any remaining water and transfer the fish to a serving plate. Spread cilantro and one-third of the scallions over the fish.

  5. 5

    Heat a small saucepan over medium-high heat, add oil, and brown the ginger lightly for about a minute. Add the remaining scallions.

  6. 6

    Add the soy mixture to the saucepan and cook on high heat until the scallions are wilted, about 30 seconds. Spoon the mixture over the fish and serve immediately.

Vitamins & minerals

Amounts for 1 serving (230 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A88 μg
10%
Vitamin C10 mg
11%
Vitamin D4 μg
29%
Vitamin E4 mg
29%
Vitamin K107 μg
90%
Thiamine0.1 mg
8%
Riboflavin (B2)0.2 mg
14%
Niacin6 mg
40%
Vitamin B60.3 mg
23%
Folate (B9)62 μg
15%
Vitamin B122 μg
94%
Pantothenic acid1 mg
18%
Choline71 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium45 mg
4%
Iron2 mg
23%
Potassium648 mg
14%
Magnesium55 mg
13%
Phosphorus278 mg
40%
Zinc1 mg
7%
Copper0.2 mg
26%
Manganese0.3 mg
11%
Selenium60 μg
109%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.3 g—
Alpha carotene9 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene1,033 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0.1 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid5 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 62 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D34 μg—

Burning 284 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 54min
    Walking (3.5 mph)
  • 34min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 40min
    Swimming laps

Common questions

How many calories are in Cantonese Steamed Fish?

One serving of Cantonese Steamed Fish (1 serving) has 284 calories, which works out to 124 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Cantonese Steamed Fish high in protein?

Yes. It has 31 g of protein per serving, and 43% of its calories come from protein (11 g of protein per 100 calories).

Is Cantonese Steamed Fish keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Cantonese Steamed Fish?

987 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cantonese Steamed Fish?

1.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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