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Pan-fried bluefish Calories
Omega-3 source, high protein, pan-fried
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-fried bluefish (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 27 g of protein, 12.6 g of fat and 0 g of fiber. Its 3.4 µg of B12 covers 140% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-fried bluefish Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27g
· 54% DV
Fat
12.6g
· 16% 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 49% · Fat 51%
Pan-fried bluefish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
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-fried bluefish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 piece (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Pan-fried bluefish
What does pan-fried bluefish taste like?
Pan-fried bluefish has a rich, savory flavor and moist flesh, rather than the mild taste of many white fish. Here, bluefish means çinekop, a small Turkish bluefish; lemon and simple seasoning complement its natural flavor.
Can you eat the skin on pan-fried bluefish?
Yes, the skin on pan-fried bluefish is edible. It can turn pleasantly crisp when the fish is dried well before cooking and the pan is hot; remove it if you prefer, especially if it has not crisped.
Is pan-fried bluefish bony?
Yes, pan-fried bluefish has a central backbone and smaller bones. Separate the flesh carefully from the backbone as you eat, and check each serving for stray bones before giving it to a child.
What seasoning is best for pan-fried bluefish?
Salt, black pepper, and a squeeze of lemon are enough to season pan-fried bluefish without masking its rich taste. You can add parsley when serving; strong spice blends are unnecessary for this flavorful fish.
What should you serve with pan-fried bluefish?
Serve pan-fried bluefish with a crisp salad, roasted vegetables, or potatoes for a balanced meal. A sharp, fresh side such as lemon-dressed greens works particularly well with the fish’s rich flavor.
How do you stop pan-fried bluefish from sticking to the pan?
To stop pan-fried bluefish sticking, pat it dry and place it in a properly heated pan with a thin film of oil. Leave it undisturbed until the underside releases easily before turning it with a broad spatula.
How can you tell when pan-fried bluefish is cooked?
Pan-fried bluefish is cooked when the flesh has turned opaque and separates into flakes with gentle pressure. Check the thickest part rather than judging by browning alone, since the outside can brown before the center is done.
How can you make pan-fried bluefish taste less strong?
For a milder-tasting pan-fried bluefish, use very fresh fish, clean it promptly, and dry it well before cooking. Lemon at the table brightens the flavor; soaking it for a long time can soften the flesh.
How long does pan-fried bluefish keep in the fridge?
Pan-fried bluefish keeps for up to three to four days in a refrigerator set at 40°F (4°C) or below, provided it was refrigerated promptly in a covered container. Reheat it thoroughly and discard it if it smells off.
Can you freeze pan-fried bluefish?
Yes, you can freeze pan-fried bluefish in an airtight, freezer-safe container, though its texture may be softer after thawing. Cool it promptly, freeze it while fresh, and thaw it in the refrigerator before reheating.
Pan-fried bluefish Vitamins & Minerals
Vitamins
B12
3.36µg · 140% DV
Vitamin D
7.8µg · 39% DV
B3
5.04mg · 32% DV
B6
0.42mg · 25% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
78mg · 3% DV
Pan-fried bluefish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried bluefish
To burn the 216 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 Pan-fried bluefish?
Pan-fried bluefish is a Turkish-style preparation of çinekop, the small, young size of lüfer, or bluefish. The fish is cooked in a pan, often with a light coating of flour or cornmeal; it is especially associated with Istanbul and the Marmara region, where bluefish is a seasonal favourite.
The skin turns crisp while the flesh stays tender, moist and distinctly rich. Serve it hot with lemon, salad greens and sliced onion, or alongside bread and other small dishes. It is a protein-rich main course and provides omega-3 fats; each 100 g has 22.5 g of protein. For a lighter meal, use only a little oil and pair it with a generous salad.
How Nutritious Is Pan-fried bluefish?
Nutrient density
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-fried bluefish 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-fried bluefish Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried bluefish 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-fried bluefish Fat Profile
SATURATED
2.64g
MONOUNSATURATED
4.92g
POLYUNSATURATED
2.52g
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.