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Fish, fried without oil Calories
High protein, low carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish, fried without oil (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 31.4 g of protein, 3.2 g of fat and 0 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fish, fried without oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
154
KCAL / 120G
Carbs
0g
· 0% DV
Protein
31.4g
· 63% DV
Fat
3.2g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 81% · Fat 19%
Fish, fried without oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 31.4 g | 63% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Fish, fried without oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 154 kcal |
| 1 piece (small) | 70 g | 90 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (half) | 100 g | 128 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 1 piece (large) | 180 g | 230 kcal |
| 2 piece (double) | 240 g | 307 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Fish, fried without oil
How do you make fish fried without oil in a pan?
Heat a good non-stick pan over medium heat, pat the fish dry, and lay it in a single layer. Let the underside cook before turning; fish that is ready to flip usually releases from the pan more easily.
Which fish works best for fish fried without oil?
Firm fillets such as cod, haddock, tilapia, and salmon generally hold together well when fried without oil. Choose pieces of similar thickness so they cook evenly, and handle delicate, flaky fillets gently when turning.
How do you stop fish fried without oil from sticking?
Use a clean non-stick pan, preheat it, and pat the fish dry before cooking. Avoid moving the fillet too soon; once its surface has cooked, it is more likely to release cleanly. An uncoated pan is harder to use without oil.
Can you make fish fried without oil in an air fryer?
Yes, an air fryer can cook fish without added oil. Arrange the pieces in a single layer with space around them, and check near the end of cooking because appliance settings and fillet thickness affect how quickly the fish cooks.
How do you keep fish fried without oil from drying out?
Use moderate heat and take the fish off as soon as its centre turns opaque and flakes easily. Thin fillets dry out especially quickly, so check them early rather than relying on the same cooking time for every piece.
Can you fry frozen fish without oil?
It is better to thaw frozen fish in the refrigerator first, then blot away excess moisture. Cooking it straight from frozen can release water into the pan, making it steam rather than brown and increasing the chance of sticking.
How should you season fish fried without oil?
Season fish with salt, black pepper, garlic, paprika, or herbs before cooking, then finish with lemon juice. Adding lemon at the table keeps extra moisture off the fish while it cooks and brightens its flavour.
How can you tell when fish fried without oil is cooked?
It is cooked when the thickest part is opaque and separates into flakes easily with a fork. If the centre still looks translucent, keep cooking and check again; do not put cooked fish back on a plate that held it raw.
What should you serve with fish fried without oil?
Serve fish fried without oil with a crisp salad, roasted vegetables, or potatoes for a balanced meal. Lemon, tartar sauce, or a herb-yogurt dip also complements the fish without requiring oil in the cooking process.
How do you store and reheat leftover fish fried without oil?
Refrigerate leftover fish promptly in a covered container and eat it within a few days. Reheat it gently in a low oven or covered pan until hot throughout; strong heat can make the lean fish dry and tough.
Fish, fried without oil Vitamins & Minerals
Vitamins
B12
2.88µg · 120% DV
B3
5.52mg · 35% DV
B6
0.38mg · 22% DV
B5
0.9mg · 18% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
456mg · 13% DV
Sodium
86mg · 4% DV
Fish, fried without oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish, fried without oil
To burn the 154 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fish, fried without oil?
Fish, fried without oil is a simple preparation rather than a dish tied to one particular region: the fish is cooked in a hot non-stick pan without added oil. The texture depends on the variety; lean fish tends to flake into firm, delicate pieces, while fattier fish stays richer and softer. Cooking it just until done helps keep it from drying out.
It works well with lemon and vegetables, or alongside potatoes, rice or bread for a straightforward meal. This is a high-protein choice with no carbohydrates; a 100 g portion provides 26.2 g of protein. For a lighter plate, pair it with a generous salad and season simply, since the fish’s own flavour can be enough.
How Nutritious Is Fish, fried without oil?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fish, fried without oil Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fish, fried without oil Contain Allergens?
Contains these allergens:
Which Diets Is Fish, fried without oil Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fish, fried without oil Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.