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Pan-fried fish fillet Calories
High-protein, low-carb, rich in selenium and B12
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 fillet (140 g) has 255 calories. That works out to 182 calories per 100 g. It contains 1.1 g of carbs, 34.4 g of protein, 12.2 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 152% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-fried fish fillet Nutrition Facts
Selected: 1 piece (medium) · 140 g
255
KCAL / 140G
Carbs
1.1g
· 0% DV
Protein
34.4g
· 69% DV
Fat
12.2g
· 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 2% · Protein 55% · Fat 43%
Pan-fried fish fillet nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 2.38 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 109 mg | 5% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 34.4 g | 69% |
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 fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 255 kcal |
| ½ piece (half) | 70 g | 127 kcal |
| 3 ounce (small) | 85 g | 155 kcal |
| 1 piece (small) | 90 g | 164 kcal |
| 100 g | 100 g | 182 kcal |
| 1 serving (medium) | 150 g | 273 kcal |
| 1 cup (chopped) | 160 g | 291 kcal |
| 1 piece (large) | 200 g | 364 kcal |
| 1 serving (large) | 220 g | 400 kcal |
| 1 piece (jumbo) | 260 g | 473 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Pan-fried fish fillet
How do you cook a pan-fried fish fillet?
To cook a pan-fried fish fillet, pat it dry, season it, and place it in a preheated lightly oiled pan. Let the first side brown before turning it, and avoid crowding the pan so the fish sears rather than steams.
How do you keep a pan-fried fish fillet from sticking?
A pan-fried fish fillet is less likely to stick if both the fish and the pan are dry and the pan is properly heated first. Leave the fillet undisturbed until its underside has browned; it should then release more easily.
What fish is best for a pan-fried fish fillet?
Cod, haddock, salmon, sea bass, and similar fish all work well as pan-fried fish fillets. Choose a firm fillet if you are new to pan-frying, since delicate fish is more likely to break when turned.
Should you coat a pan-fried fish fillet in flour?
No, a pan-fried fish fillet does not need a flour coating; cooking it plain lets the fish’s flavor come through. A light dusting can create a more golden surface, but shake off excess flour before it goes into the pan.
How can you tell when a pan-fried fish fillet is done?
A pan-fried fish fillet is done when the flesh is opaque and separates into flakes when gently pressed with a fork. If the center still looks translucent, cook it a little longer; prolonged cooking can make the fish dry.
Why does a pan-fried fish fillet fall apart?
A pan-fried fish fillet often falls apart because it was turned before the underside browned, the fish was wet, or the fillet is especially thin and delicate. Use a wide spatula and turn it only once if possible.
How do you get a crispy pan-fried fish fillet?
For a crispy pan-fried fish fillet, pat the surface dry and use a hot pan with a thin layer of oil. Avoid moving the fish while it sears, and do not crowd the pan, which can trap steam and soften the crust.
Can you pan-fry a frozen fish fillet?
It is better to thaw a frozen fish fillet in the refrigerator before pan-frying, then pat it dry so it browns instead of releasing excess water. Cooking it straight from frozen can leave the outside overdone before the center is ready.
What sauce goes well with a pan-fried fish fillet?
Lemon-butter sauce, tartar sauce, or a simple yogurt-and-herb sauce pairs well with a pan-fried fish fillet. Add the sauce at serving rather than pouring it into the pan, so the browned surface stays crisp.
How should you store leftover pan-fried fish fillet?
Store leftover pan-fried fish fillet in a covered container in the refrigerator and eat it promptly. Reheat it gently in a skillet or oven to limit drying; repeated reheating makes the fish lose moisture and texture.
Pan-fried fish fillet Vitamins & Minerals
Vitamins
B12
3.64µg · 152% DV
B3
6.86mg · 43% DV
B6
0.59mg · 35% DV
B5
1.05mg · 21% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
308mg · 44% DV
Iodine
39µg · 26% DV
Potassium ⭐
504mg · 15% DV
Sodium
109mg · 5% DV
Pan-fried fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried fish fillet
To burn the 255 calories in 1 piece (medium) (140 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 fillet?
Pan-fried fish fillet is a boneless portion of fish cooked in a hot pan, often with a little oil; the species can vary. The outside turns lightly golden while the centre stays tender, with a clean, savoury flavour. It is an easy main course served with lemon and vegetables, or alongside potatoes, rice or bread. A salad makes a fresh, lighter pairing.
It is naturally high in protein and very low in carbohydrate, making it a filling choice for a range of eating styles. Each 100 g provides 24.6 g of protein. The amount of oil used in the pan affects the finished dish, so use just enough to prevent sticking if you want to keep it lighter.
How Nutritious Is Pan-fried fish fillet?
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 fillet 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 fillet Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried fish fillet 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 fish fillet Fat Profile
SATURATED
2.38g
MONOUNSATURATED
4.48g
POLYUNSATURATED
2.24g
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.