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Fish (Pan-fried, Low Oil) Calories
Lean protein, omega-3, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish (Pan-fried, Low Oil) (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 25.2 g of protein, 4.8 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fish (Pan-fried, Low Oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
156
KCAL / 120G
Carbs
0g
· 0% DV
Protein
25.2g
· 50% DV
Fat
4.8g
· 6% 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 70% · Fat 30%
Fish (Pan-fried, Low Oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.2 g | 50% |
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 (Pan-fried, Low Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 156 kcal |
| 1 slice (thin) | 60 g | 78 kcal |
| 1 piece (small) | 80 g | 104 kcal |
| 1 slice (thick) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 piece (large) | 180 g | 234 kcal |
| 1 serving (large) | 200 g | 260 kcal |
| 2 piece (double) | 240 g | 312 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Fish (Pan-fried, Low Oil)
How do you cook fish in a pan with little oil?
Pat the fish dry, heat the pan, then add a thin coating of oil. Cook the fish over medium heat and turn it once; it is ready when the flesh turns opaque and separates easily with a fork.
Which fish is best for low-oil pan-frying?
Salmon, trout, sea bass and sea bream all work well in a lightly oiled pan. Choose thicker or skin-on fillets if you want pieces that are easier to turn without breaking.
How do you stop low-oil pan-fried fish from sticking?
Dry both the fish and the pan, preheat the pan, and add oil before the fish goes in. Leave the fish undisturbed until its underside forms a crust and releases naturally.
How do you keep low-oil pan-fried fish from falling apart?
Wait until the first side is browned and releases easily before turning the fish. Use a broad, thin spatula and support the whole fillet; very thin pieces are easier to cook without flipping.
How long does low-oil pan-fried fish take to cook?
Cooking time depends on the fish and the thickness of the piece; thin fillets cook faster than thick cuts. Turn it once and check that the centre is opaque and flakes apart easily.
What oil should you use for low-oil pan-fried fish?
Olive oil is a good choice for low-oil pan-fried fish. Use just enough to coat the pan lightly, and avoid heating it until it smokes, which can give the fish a burnt flavour.
How can you tell when low-oil pan-fried fish is cooked?
Cooked fish looks opaque through the centre and flakes when gently pressed with a fork. If the thickest part is still translucent, keep cooking; a browned exterior alone does not prove the middle is done.
What goes well with low-oil pan-fried fish?
Serve low-oil pan-fried fish with lemon, a green salad, or cooked vegetables such as asparagus or green beans. Potatoes, rice, or bread make the meal more substantial, while extra vegetables keep it lighter.
Is low-oil pan-fried fish a healthy way to eat fish?
Yes, using a small amount of oil adds less fat than deep-frying. Fish supplies protein, and some varieties provide omega-3 fats; pair it with vegetables and go easy on added salt for a balanced meal.
How should you store and reheat leftover low-oil pan-fried fish?
Refrigerate leftover low-oil pan-fried fish promptly in a covered container and eat it within a few days. Reheat it gently in a pan over low heat; high heat can dry out the fish.
Fish (Pan-fried, Low Oil) Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
Vitamin D
6µg · 30% DV
B6
0.42mg · 25% DV
B3
2.52mg · 16% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
72mg · 3% DV
Fish (Pan-fried, Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish (Pan-fried, Low Oil)
To burn the 156 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 (Pan-fried, Low Oil)?
Pan-fried fish (with little oil) is fish fillet or smaller whole fish cooked in a pan with just enough oil to prevent sticking. It is a cooking method rather than a dish from one particular region, and the flavour and texture depend on the species: the flesh is usually tender and flakes apart, with a lightly browned surface. It is often served with lemon and vegetables; potatoes, salad or bread make easy accompaniments, depending on the meal and local customs.
At 21 g of protein and 4 g of fat per 100 g, it is a protein-rich, relatively lean option, though the exact fat content varies by fish. For a lighter plate, measure the oil and pair it with vegetables rather than a rich sauce.
How Nutritious Is Fish (Pan-fried, Low 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 (Pan-fried, Low 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 (Pan-fried, Low Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Fish (Pan-fried, Low 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 (Pan-fried, Low Oil) Fat Profile
SATURATED
1.08g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.