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Pan-fried Fish (with 3 tbsp oil) Calories
Omega-3, high protein, pan-fried, extra oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-fried Fish (with 3 tbsp oil) (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 19.2 g of protein, 19.2 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.
Pan-fried Fish (with 3 tbsp oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
0g
· 0% DV
Protein
19.2g
· 38% DV
Fat
19.2g
· 25% 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 31% · Fat 69%
Pan-fried Fish (with 3 tbsp oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 19.2 g | 25% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19.2 g | 38% |
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 Fish (with 3 tbsp oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 piece (extra small) | 60 g | 126 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 2 piece (double) | 240 g | 504 kcal |
| 1 piece (jumbo) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Pan-fried Fish (with 3 tbsp oil)
Is pan-fried fish healthy?
Yes, fish provides protein and omega-3 fats, while pan-frying adds oil to the meal. The amount absorbed varies, so use only enough oil to cook the fish and avoid leaving it greasy.
What is the best fish for pan-frying?
Salmon, cod, haddock, trout, and tilapia all work well in a pan. Choose fillets of even thickness so they cook at a similar rate; firmer fish are also easier to turn without breaking.
How do you stop pan-fried fish from sticking?
Pat the fish dry, heat the pan before adding it, and use a thin film of oil. Let the first side form a browned crust before turning; fish that is moved too soon is more likely to stick or tear.
How do you know when pan-fried fish is done?
Pan-fried fish is done when the flesh turns opaque and separates into flakes with gentle pressure from a fork. Check the thickest part; if it still looks translucent, continue cooking rather than relying only on the outside colour.
Should you pan-fry fish with the skin on or off?
Either works, but leaving the skin on helps hold a fillet together and can give you a crisp surface. Dry the skin thoroughly and start cooking with the skin side down; remove it after cooking if you prefer.
Can you pan-fry fish with three tablespoons of oil?
Yes, but three tablespoons may be more oil than a non-stick pan needs, and some will remain in the pan. Use enough to coat the cooking surface, then let the fish drain briefly if it looks oily.
Is pan-fried fish better than deep-fried fish?
Pan-fried fish is cooked in a shallow layer of oil, while deep-fried fish is submerged. Pan-frying usually needs less oil overall, though the coating and amount absorbed affect how oily the finished fish is.
Can you pan-fry frozen fish?
It is better to thaw fish in the refrigerator first, then pat it dry before cooking. A frozen fillet can brown on the outside before the centre cooks through, and extra surface water can make oil splatter.
How do you keep pan-fried fish crispy?
For crisp pan-fried fish, dry the surface well and avoid crowding the pan, which traps steam. Serve it soon after cooking; covering it tightly or stacking pieces softens the crust.
Can you reheat pan-fried fish the next day?
Yes, if you refrigerated the cooked fish promptly in a covered container. Reheat it until hot throughout; an oven or air fryer can help restore some crispness, while a microwave tends to soften the coating.
Pan-fried Fish (with 3 tbsp oil) Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B6
0.36mg · 21% DV
Vitamin E
3mg · 20% DV
B3
2.52mg · 16% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
216mg · 31% DV
Iodine
36µg · 24% DV
Potassium ⭐
384mg · 11% DV
Sodium
78mg · 3% DV
Pan-fried Fish (with 3 tbsp oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried Fish (with 3 tbsp oil)
To burn the 252 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 Fish (with 3 tbsp oil)?
Pan-fried fish (with 3 tbsp oil) is fish cooked in a pan with added oil; the exact fish species is not specified, so the flavour and firmness can vary. It is a straightforward home-style preparation found in many coastal and inland cuisines.
The surface turns lightly browned while the inside stays tender when it is not overcooked. Serve it with lemon and a crisp salad, or alongside potatoes, rice or vegetables. Fish is a source of protein, and some species also provide omega-3 fats; the balance depends on the fish used. This version has 16 g protein and 16 g fat per 100 g. For a lighter plate, measure the oil and pair it with vegetables.
How Nutritious Is Pan-fried Fish (with 3 tbsp oil)?
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 Fish (with 3 tbsp 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 Pan-fried Fish (with 3 tbsp oil) Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried Fish (with 3 tbsp oil) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan-fried Fish (with 3 tbsp oil) Fat Profile
SATURATED
3.84g
MONOUNSATURATED
9g
POLYUNSATURATED
4.2g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.