Goan Fish Recheado
Recheado(Goa)ரெச்சாடோ மீன் · रेचाडो फिश
Lunch · Dinner · 1 fish steak
Nutrition Facts
Per 1 fish steak
Calories558 kcal
Protein46.8g
Carbohydrates10.8g
Sugars3.6g
Fiber1.8g
Fat36g
Saturated9g
Sodium1116mg
Glycemic Index25 (Low)
Per 100g Reference
310
kcal
26g
protein
6g
carbs
20g
fat
Portion Guide
This serving180g
≈ in cups0.9 cups
1 cup ≈ 200ml ≈ 200g (for most cooked foods)
Things to Note
Calorie Dense
310 kcal per 100g is calorie-dense. Watch portion sizes.
High Sodium
620mg sodium per 100g. Those monitoring salt intake should be aware.
Deep Fried
Deep-fried foods are higher in calories and may contain trans fats.
High Protein
26g protein per 100g is excellent for muscle building and satiety.
OKAY IN MODERATION
Why: Watch the sodium + calorie dense
OK use: A few times a week
About This Dish
Fish marinated with spicy vinegar-based recheado masala and pan-fried.
Macro Split
Protein 34%Carbs 8%Fat 58%
Category
mainGoan
Real Talk
- →Balanced in moderation. Watch the portion size.
- →High in sodium. Drink water and go easy on salt the rest of the day.
Alternatives
- Add a side salad – fiber fills you up
- Balance the meal – include protein and veggies
ELI5
GoanWhat is this?
A goan main dish typically eaten with rice or roti.
Serving Size
1 1 fish steak (180g) = 558 kcal
≈ 0.9 cups
Macros
High protein (34%). Good for muscle building and satiety.
P: 46.8gC: 10.8gF: 36gFiber: 1.8g
Blood Sugar Impact
Low GI. Slow, sustained energy release. Good for blood sugar.
When to Eat
Suitable for lunch or dinner.
Portion Perspective
A single 1 fish steak is a substantial meal by itself.
Things to Note
Calorie DenseHigh SodiumDeep FriedHigh Protein
Best For
lunchdinner
Fried foods are fine sometimes. Just not every day.
Disclaimer: Nutribaba provides general nutrition information for awareness only. Data sourced from IFCT 2017 and standard recipes. Actual nutrition may vary based on ingredients, portion sizes, and preparation methods. Consult a qualified professional for personalized dietary advice.