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Pan-Cooked Norwegian Salmon Calories
Rich in omega-3, protein, and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-Cooked Norwegian Salmon (150 g) has 309 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 33.2 g of protein, 18.6 g of fat and 0 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-Cooked Norwegian Salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
309
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33.2g
· 66% DV
Fat
18.6g
· 24% 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 44% · Fat 56%
Pan-Cooked Norwegian Salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 4.05 g | 20% |
| Trans fat | 0 g | |
| Sodium | 89 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.2 g | 66% |
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 Pan-Cooked Norwegian Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 309 kcal |
| 1 ounce (extra small) | 28 g | 58 kcal |
| 1 piece (small) | 85 g | 175 kcal |
| 100 g | 100 g | 206 kcal |
| 1 serving (small) | 120 g | 247 kcal |
| 1 cup (diced) | 140 g | 288 kcal |
| 1 serving (large) | 180 g | 371 kcal |
| 1 piece (large) | 200 g | 412 kcal |
| 1 piece (extra large) | 280 g | 577 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Pan-Cooked Norwegian Salmon
How do you cook pan-cooked Norwegian salmon?
For pan-cooked Norwegian salmon, pat the fillet dry and place it in a preheated skillet with a little oil. Cook skin-side down first if it has skin, then turn it once the flesh releases easily. Finish with lemon, herbs, or a simple sauce.
How do you get crispy skin on pan-cooked Norwegian salmon?
Dry the skin thoroughly and start pan-cooked Norwegian salmon skin-side down in a hot, lightly oiled pan. Press gently for the first few seconds to keep it flat, then leave it undisturbed so the skin can brown instead of steaming.
What internal temperature should pan-cooked Norwegian salmon reach?
Pan-cooked Norwegian salmon should reach 63°C (145°F) at its thickest point for the standard food-safety recommendation. Check with a food thermometer inserted into the center of the fillet, rather than judging doneness by the surface color alone.
Can you cook frozen pan-cooked Norwegian salmon without thawing it first?
Yes, you can cook frozen Norwegian salmon in a pan, though it is easier to control the result after thawing it overnight in the refrigerator. If cooking from frozen, use lower heat at first and allow extra time so the center cooks before the outside overbrowns.
Is Norwegian salmon farmed or wild?
Norwegian salmon sold for cooking is usually farm-raised Atlantic salmon, not wild salmon. Farming is common in Norway because the species is produced at commercial scale there; check the product description if you need to know the source of a particular fillet.
What should you serve with pan-cooked Norwegian salmon?
Pan-cooked Norwegian salmon pairs well with roasted vegetables, potatoes, rice, or a crisp salad. A lemon-and-herb dressing or yogurt-based sauce complements its rich flavor; choose vegetables and a lighter sauce if you want the salmon to remain the focus.
Should you rinse Norwegian salmon before cooking it in a pan?
No, do not rinse Norwegian salmon before pan-cooking it. Rinsing can spread raw fish juices around the sink, and it does not make the fish safer; pat the surface dry with paper towels and wash your hands and utensils after handling it.
Is pan-cooked Norwegian salmon safe during pregnancy?
Yes, pan-cooked Norwegian salmon is generally safe during pregnancy when cooked all the way through. Salmon is a low-mercury fish, but avoid raw or undercooked portions and follow any fish-specific limits given by your prenatal clinician.
Can you freeze leftover pan-cooked Norwegian salmon?
Yes, leftover pan-cooked Norwegian salmon can be frozen in an airtight container or freezer bag. Cool it promptly before freezing, and thaw it in the refrigerator when you are ready to eat it; the texture may be softer after thawing.
Is pan-cooked Norwegian salmon a healthy meal?
Yes, pan-cooked Norwegian salmon can be a nutritious main dish because salmon provides protein, omega-3 fats, and vitamin B12. Pairing it with vegetables or whole grains makes a balanced meal, while heavy creamy sauces can add substantial richness.
Pan-Cooked Norwegian Salmon Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
19.65µg · 98% DV
B3
13.05mg · 82% DV
B6
1.2mg · 71% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
378mg · 54% DV
Iodine
45µg · 30% DV
Potassium ⭐
576mg · 17% DV
Sodium
89mg · 4% DV
Pan-Cooked Norwegian Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Cooked Norwegian Salmon
To burn the 309 calories in 1 piece (medium) (150 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 Pan-Cooked Norwegian Salmon?
Pan-Cooked Norwegian Salmon is Norwegian salmon cooked in a hot pan, often with a little oil and simple seasoning. Its rich, gently buttery flavour and moist, flaky flesh make it satisfying without a heavy sauce; lemon, herbs or black pepper are natural additions.
Serve it as a main with vegetables, potatoes or a crisp salad. It fits easily into everyday meals in Norway and makes a quick dinner elsewhere, too. Salmon provides protein, omega-3 fats and vitamin B12, with no carbohydrates per 100 g. For a lighter plate, use a non-stick pan and let the fish’s own fat do much of the work.
How Nutritious Is Pan-Cooked Norwegian Salmon?
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 Pan-Cooked Norwegian Salmon 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 Pan-Cooked Norwegian Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Pan-Cooked Norwegian Salmon 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
Pan-Cooked Norwegian Salmon Fat Profile
SATURATED
4.05g
MONOUNSATURATED
7.05g
POLYUNSATURATED
5.85g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.