Fried White Fish & Pasta Meal

High Fiber and Protein

Americans, overweight or not, are told to avoid pasta for the simple reason that pasta is made from high starch refined white flour. It doesn’t matter that millions of people around the world eat pasta or other form of high starch grain daily without gaining weight. It is simpler telling people to eliminate a food from their diet than explaining how to incorporate a food into a healthy diet. This is one example.

570 calorie Fish and Pasta Meal

It’s one thing making a meal out of pasta the way many Americans eat pasta, and enjoying a little pasta as part of a complete meal the way Italians eat pasta.

Even so-called healthy frozen meals is nothing but white pasta with a lot of tomato sauce. The meal may only have 300 calories, but all you get is pasta and sauce or meat sauce. Instead of 10 ounces of pasta and tomato sauce for some frozen meals, this meal has about 5.5 ounces of pasta with a turkey sausage and beef sauce. The pasta provides 180 calories in this 570 calorie meal.

Meal Description

(click links for recipes)

Pan fried white fish (4.2 oz., 118 g)

Pasta with Turkey Sausage Tomato Sauce (5.6 oz., 160 g)

Green peas (4 oz., 114 g)

Tomato & Cucumber Salad (4 oz., 114 g)

Vinaigrette dressing (olive oil, red wine vinegar)


Add Garlic Toast

Replace Cucumber & Tomato with a Green salad.

Replace peas with any green vegetable.

Replacing white fish with salmon adds 60 calories.


Drink as much water or unsweetened tea for zero calories.

Wine, beer or other alcoholic beverages adds 100 to 140 calories or more.


  1. Prepared homemade sauce was used for this meal.
  2. Cook peas per package directions until tender. Used no salt added frozen peas. Added butter for flavor.
  3. Bring water to a boil and cook any small pasta.
  4. Meanwhile, prepare coating for fish, heat skillet and fry fish.
  5. Prepare tomato and cucumber salad while cooking the fish.
Meal Calories
Food Calories
Beverage 0-140
Salad 80
Peas 135
Fish 170
Pasta  180
Total 565-705

NOTE: Food calories are rounded to whole numbers and can vary by a couple calories from the total calories.

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Nutrient Percentages
Nutrient Percent of Calories
Carbohydrates 38%
Total Fat 35%
Saturated Fat 9.5%
Protein 30%

Sixty-five percent of the calories is from fat and protein, and 38% from carbohydrates.

Meal Nutrition Facts
Serving Size 525g
Calories 565
Calories From Fat 190
Total Fat 22g
Saturated Fat 6g
Trans Fat 0g
Cholesterol 50mg
Sodium 300mg
Carbohydrates 53g
Dietary Fiber 10g
Sugar 12g
Added Sugar 0g
Protein 42g
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