Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🐟
Pan-fried pasamut fish Calories
High-protein fish with omega-3 fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-fried pasamut fish (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 0 g of carbs, 37.8 g of protein, 14.4 g of fat and 0 g of fiber. Its 12.8 µg of B12 covers 531% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-fried pasamut fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
285
KCAL / 150G
Carbs
0g
· 0% DV
Protein
37.8g
· 76% DV
Fat
14.4g
· 18% 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 54% · Fat 46%
Pan-fried pasamut fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.05 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.8 g | 76% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Pan-fried pasamut fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 285 kcal |
| 1 ounce (medium) | 28.4 g | 54 kcal |
| 1 piece (small) | 80 g | 152 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (small) | 120 g | 228 kcal |
| 1 cup (shredded) | 140 g | 266 kcal |
| 1 serving (medium) | 180 g | 342 kcal |
| 1 piece (large) | 220 g | 418 kcal |
| 1 serving (large) | 280 g | 532 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Pan-fried pasamut fish
How do you cook pan-fried pasamut fish?
Pat the pasamut fish dry, season it, and cook the portions in a lightly oiled, preheated skillet. Let the first side brown before turning it once. The fish is ready when the flesh is opaque and separates easily into flakes.
What is the best way to get crispy pan-fried pasamut fish?
For crisp pan-fried pasamut fish, dry the surface thoroughly and dust it lightly with flour or another suitable coating. Use a hot skillet with a thin layer of oil, leave space between pieces, and avoid moving them before the crust forms.
Do you leave the skin on pan-fried pasamut fish?
You can leave the skin on pan-fried pasamut fish if it has been cleaned and scaled. Cook the skin side first so it has time to crisp, and use a thin spatula to turn the fish gently. Remove the skin after cooking if you prefer.
What oil should you use for pan-fried pasamut fish?
A neutral oil that tolerates skillet cooking, such as sunflower or canola oil, works well for pan-fried pasamut fish. Use only enough to lightly coat the pan. A little olive oil can add flavor, but avoid letting the oil smoke.
What should you season pan-fried pasamut fish with?
Salt and black pepper are enough for pan-fried pasamut fish; lemon, garlic, paprika, or herbs can add extra flavor. Season shortly before cooking, and serve with lemon rather than soaking the fish in a strong marinade that can mask its taste.
How can you keep pan-fried pasamut fish from falling apart?
To keep pan-fried pasamut fish intact, pat it dry, avoid overcrowding the skillet, and wait until the underside has browned before turning it. Turn the portions only once with a broad spatula, since frequent handling can break the flesh.
Can you cook frozen pasamut fish in a pan?
Yes, but thaw pasamut fish in the refrigerator first for more even pan-frying. Dry it well before seasoning; excess surface water makes the fish steam and can cause oil to splatter. Do not thaw it on the counter.
How do you know when pan-fried pasamut fish is done?
Pan-fried pasamut fish is done when the thickest part is opaque and flakes apart easily with a fork. Check the center rather than judging only by a browned exterior, since a hot pan can color the surface before the inside is cooked.
What can you serve with pan-fried pasamut fish?
Serve pan-fried pasamut fish with lemon, a crisp salad, and vegetables or potatoes. A light sauce based on herbs or yogurt also works well; choose sides that complement the fish without covering its flavor.
Is pan-fried pasamut fish healthier than deep-fried fish?
It can be: pan-fried pasamut fish usually needs less oil than deep-fried fish, especially when you use a nonstick skillet and skip a thick coating. The amount of oil and breading you add makes the main difference.
Pan-fried pasamut fish Vitamins & Minerals
Vitamins
B12
12.75µg · 531% DV
B3
13.05mg · 82% DV
B6
0.78mg · 46% DV
Vitamin D
7.8µg · 39% DV
Minerals
Selenium
63µg · 115% DV
Phosphorus
375mg · 54% DV
Iodine
45µg · 30% DV
Potassium ⭐
570mg · 17% DV
Sodium
102mg · 4% DV
Pan-fried pasamut fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried pasamut fish
To burn the 285 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-fried pasamut fish?
Pan-fried pasamut fish is fish cooked in a pan, usually with a little oil and simple seasoning. The name may refer to a local fish variety, so the exact species can depend on where it is sold; fresh fish and gentle cooking let its own flavour come through.
The pan gives it a lightly browned surface while the flesh stays tender. It works well as a main meal with lemon, salad and herbs, or alongside rice, potatoes or bread. In Turkish-style cooking, it is often served simply rather than with a heavy sauce. It is protein-rich, contains no carbohydrates and provides omega-3 fats. For a lighter plate, use just enough oil to keep the fish from sticking and pair it with vegetables.
How Nutritious Is Pan-fried pasamut fish?
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 pasamut fish 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 pasamut fish Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried pasamut fish 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 pasamut fish Fat Profile
SATURATED
2.7g
MONOUNSATURATED
5.7g
POLYUNSATURATED
3.75g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
Compare Pan-fried pasamut fish
Foods Similar to Pan-fried pasamut fish
Have another question about Pan-fried pasamut fish?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.