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Sauteed Bass Fillets with Mushrooms, Scallions, and Soy⏱ 50 min total
Recipes

Sauteed Bass Fillets with Mushrooms, Scallions, and Soy

Per 1 serving · 288 g · 7 ingredients

Calories
249
12%
of a 2,000 cal day
  • Protein
    28g
    49% of calories
  • Carbs
    6.6g
    12% of calories
  • Fat
    9.9g
    39% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Sauteed Bass Fillets with Mushrooms, Scallions, and Soy (288 g) has 249 calories, with 28 g of protein, 6.6 g of carbohydrates and 9.9 g of fat. Most of its energy comes from protein (49% of calories). It is high in protein (56% DV), Vitamin D (49% DV) and Vitamin K (65% DV). Keep an eye on sodium, which provides 48% of the daily value.

Per 100 g
87cal
low energy density
Protein per 100 cal
11g
Net carbs
5g
carbs minus fiber
Fiber
1.7g
2.3 g sugar

High in

20%+ of the daily value

  • Protein56%
  • Vitamin D49%
  • Vitamin K65%
  • Riboflavin (B2)33%
  • Niacin31%
  • Vitamin B649%

Good source of

10–19% of the daily value

  • Vitamin E19%
  • Thiamine19%
  • Folate (B9)11%
  • Vitamin B1217%
  • Choline18%
  • Potassium14%

Watch

20%+ of the daily value

  • Sodium48%

Ingredients

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

Directions

Prep 25 minCook 25 min
  1. 1

    Cut white and pale green parts of scallions diagonally into 1 1/2-inch pieces. Thinly slice enough scallion greens to measure 1/4 cup, reserving remainder for another use. Trim and slice mushrooms into 1/4-inch thick pieces.

  2. 2

    Stir together soy, sake, and water.

  3. 3

    Pat fish dry and season with salt. Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then saut fish, turning once, until golden and almost cooked through, about 4 minutes total. Transfer fish to a serving dish and keep warm, loosely covered with foil. (Fish will continue to cook as it stands.)

  4. 4

    Add mushrooms, scallion pieces, and soy mixture to skillet and boil over moderately high heat, stirring, until mushrooms are tender and sauce is slightly thickened, 7 to 8 minutes. Add fish juices that have accumulated in serving dish to skillet and boil 1 minute. Spoon sauce over fish and sprinkle with scallion greens.

  5. 5

    * Available at Asian markets and Uwajimaya (800-899-1928)

Vitamins & minerals

Amounts for 1 serving (288 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A78 μg
9%
Vitamin C8 mg
9%
Vitamin D7 μg
49%
Vitamin E3 mg
19%
Vitamin K78 μg
65%
Thiamine0.2 mg
19%
Riboflavin (B2)0.4 mg
33%
Niacin5 mg
31%
Vitamin B61 mg
49%
Folate (B9)43 μg
11%
Vitamin B120.4 μg
17%
Pantothenic acid2 mg
38%
Choline97 mg
18%

Minerals

NutrientAmount% Daily Value
Calcium46 mg
5%
Iron2 mg
21%
Potassium657 mg
14%
Magnesium74 mg
18%
Phosphorus337 mg
48%
Zinc1 mg
9%
Copper0.3 mg
29%
Manganese0.2 mg
9%
Selenium53 μg
96%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene224 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)1 g—
Docosapentaenoic Acid (DPA)0.1 g—
Eicosapentaenoic Acid (EPA)0.2 g—
Fluoride0 μg—
Fructose0.1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol59 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20.1 μg—
Vitamin D37 μg—

Burning 249 calories

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

  • 47min
    Walking (3.5 mph)
  • 30min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 35min
    Swimming laps

Common questions

How many calories are in Sauteed Bass Fillets with Mushrooms, Scallions, and Soy?

One serving of Sauteed Bass Fillets with Mushrooms, Scallions, and Soy (1 serving) has 249 calories, which works out to 87 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Sauteed Bass Fillets with Mushrooms, Scallions, and Soy high in protein?

Yes. It has 28 g of protein per serving, and 49% of its calories come from protein (11 g of protein per 100 calories).

Is Sauteed Bass Fillets with Mushrooms, Scallions, and Soy keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sauteed Bass Fillets with Mushrooms, Scallions, and Soy?

1102 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sauteed Bass Fillets with Mushrooms, Scallions, and Soy?

2.3 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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