Cratox AI
Reviewed by Cratox Nutrition Team · Updated December 12, 2025
fish tofu and vegetables
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Fish, tofu, and vegetables

🔥 177 Calories
💪 4g Protein
⚡ 4.5g Carbohydrates
🥑 16g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, tofu, and vegetables
Energy density
Moderate
177 kcal per 100g
Macro energy profile
Fat-led
9% Protein · 10% Carbohydrates · 81% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Low in sugarLow in sodiumUSDA data

Nutritional Information

177
kcal/100g
Protein
4g
Carbohydrates
4.5g
Fat
16g

About Fish, tofu, and vegetables

Fish, tofu, and vegetables represent a nutritious combination that is both versatile and appealing. Fish is a rich source of protein and omega-3 fatty acids, while tofu offers a plant-based protein alternative that is low in calories. Vegetables add vital nutrients and fiber to the mix, making this dish a popular choice across various cuisines. This harmonious blend can be found in many traditional dishes worldwide, from Asian stir-fries to Mediterranean platters, showcasing its global appeal. Nutritionally, this combination is a powerhouse, providing essential vitamins and minerals while being low in carbohydrates and saturated fat. With approximately 177 calories per 100 grams, it offers a balanced macronutrient profile with 4 grams of protein, 4.5 grams of carbohydrates, and 16 grams of healthy fats. This makes it suitable for numerous dietary plans, including low-carb and heart-healthy diets. Its rich nutrient content supports muscle health, boosts metabolism, and provides a satisfying meal option that can be enjoyed frequently without guilt.

Health Benefits

Supports muscle building and repair due to high protein content.
Provides omega-3 fatty acids crucial for heart health.
Offers antioxidants from vegetables that combat oxidative stress.
Low in cholesterol, making it heart-healthy.
Helps in weight management due to low calorie density.
Rich in vitamins and minerals important for overall health.
May improve brain function thanks to omega-3s.
Supports digestive health with the fiber from vegetables.
Provides a complete amino acid profile when combining fish and tofu.
May reduce inflammation with the inclusion of omega-3 fatty acids.

Recommended Food Pairings

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Brown rice - complements the dish with complex carbohydrates.
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Quinoa - adds protein and fiber while being gluten-free.
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Soy sauce - enhances flavor while providing umami taste.
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Lemon juice - brightens the dish and adds vitamin C.
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Spinach - boosts nutrient content with additional vitamins and minerals.

How to Consume

Serving size
Recommended serving: 150g
Frequency
Recommended frequency: 2-3 times per week
  • •Steam the vegetables for maximum nutrient retention.
  • •Grill the fish to enhance flavor without adding excess fat.
  • •Marinate tofu to infuse flavor before cooking.
  • •Incorporate a variety of colorful vegetables for a wider nutrient range.
  • •Serve with whole grains for a complete meal.

Selection & Storage

How to choose:

  • ✓Select firm fish with a fresh ocean smell and bright eyes.
  • ✓Choose tofu that is free from cracks and has a clean packaging.
  • ✓Pick brightly colored vegetables with no blemishes or soft spots.
  • ✓Look for seasonal vegetables for better taste and nutrition.
Storage
Optimal storage conditions: Refrigerate at 0-4°C (32-40°F) in a dry place.
Shelf life
Storage duration: 3-5 days refrigerated, 6 months frozen

Warnings & Contraindications

  • ⚠️Individuals with fish allergies should avoid this dish.
  • ⚠️Those with soy allergies should abstain from tofu.
  • ⚠️Pregnant women should ensure fish is low in mercury.
  • ⚠️Excessive consumption of fish may lead to mercury accumulation.
  • ⚠️Improperly cooked fish can pose health risks; ensure it's cooked thoroughly.
  • ⚠️Tofu can cause digestive issues in some individuals if consumed in large amounts.

Frequently Asked Questions

How many calories does Fish, tofu, and vegetables have?

Fish, tofu, and vegetables contain approximately 177 calories per 100 grams, making it a low-calorie meal option that is both nutritious and satisfying.

Is Fish, tofu, and vegetables healthy?

Yes, Fish, tofu, and vegetables are healthy due to their high protein content, low saturated fat, and abundance of essential vitamins and minerals. This combination supports muscle health, heart health, and weight management.

How should Fish, tofu, and vegetables be stored?

Fish, tofu, and vegetables should be stored in the refrigerator at temperatures between 0-4°C (32-40°F). It is best consumed within 3-5 days, but can be frozen for up to 6 months for longer storage.

What are the benefits of eating Fish, tofu, and vegetables?

Eating Fish, tofu, and vegetables provides numerous health benefits including high-quality protein, heart-healthy fats, and essential vitamins and minerals, which together support overall bodily functions and promote a balanced diet.

How much Fish, tofu, and vegetables can I eat per day?

It is recommended to consume Fish, tofu, and vegetables 2-3 times per week, with a typical serving size of about 150 grams to enjoy the health benefits without overdoing it.

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