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Pan-seared red fish Calories
High protein, low carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-seared red fish (140 g) has 235 calories. That works out to 168 calories per 100 g. It contains 0 g of carbs, 33.9 g of protein, 9.9 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-seared red fish Nutrition Facts
Selected: 1 piece (medium) · 140 g
235
KCAL / 140G
Carbs
0g
· 0% DV
Protein
33.9g
· 68% DV
Fat
9.9g
· 13% 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 60% · Fat 40%
Pan-seared red fish nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 235 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0 g | |
| Sodium | 101 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.9 g | 68% |
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-seared red fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 235 kcal |
| 1 piece (thin) | 70 g | 118 kcal |
| 1 piece (small) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (half) | 120 g | 202 kcal |
| 1 cup (diced) | 160 g | 269 kcal |
| 1 piece (thick) | 170 g | 286 kcal |
| 1 serving (whole) | 180 g | 302 kcal |
| 1 piece (large) | 200 g | 336 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Pan-seared red fish
What fish is used for pan-seared red fish?
Pan-seared red fish does not identify one specific species; “red fish” can refer to different fish depending on the market or region. Check the fish’s actual name when buying, since species and fillet thickness affect cooking time and flavor.
How do you cook pan-seared red fish?
Pat the fish dry, heat a lightly oiled pan, and lay the fish in without crowding it. Let the first side brown before turning. Cooking time varies with the species and thickness, so check the thickest part rather than relying on a fixed time.
How do you keep pan-seared red fish from sticking?
Pan-seared red fish is less likely to stick when the fish is dry and the pan is properly heated before adding it. Leave it undisturbed until the underside has browned; it should release more easily when it is ready to turn.
How can you tell when pan-seared red fish is done?
Pan-seared red fish is done when its flesh turns opaque and separates easily with a fork. Check the thickest part, since the edges cook first; if the center still looks translucent, continue cooking gently.
How do you get crispy skin on pan-seared red fish?
For crispy skin on pan-seared red fish, dry the skin thoroughly and start cooking skin-side down in a hot pan. Press gently for a moment so the skin makes even contact, then let it crisp before turning the fish.
What seasoning works best for pan-seared red fish?
Salt, black pepper, and lemon bring out the flavor of pan-seared red fish without masking it. Garlic, paprika, or fresh herbs are easy additions; use a light hand until you know how strongly the particular fish tastes.
Can you make pan-seared red fish from frozen fish?
Yes, but thaw the fish in the refrigerator first and pat it dry before searing. Putting it in the pan while frozen releases moisture, which makes browning difficult and can leave the fish unevenly cooked.
What should you serve with pan-seared red fish?
Pan-seared red fish pairs well with a crisp salad, roasted vegetables, or greens dressed with lemon. For a heartier plate, serve it with potatoes or rice; a light sauce can complement the fish without overwhelming it.
Can you eat pan-seared red fish leftovers the next day?
Yes, refrigerate pan-seared red fish promptly in a covered container and eat it soon. Do not leave it sitting out for an extended time, and discard it if its smell or appearance has changed.
Can you reheat pan-seared red fish without drying it out?
Yes. Reheat pan-seared red fish gently in a covered pan over low heat, stopping as soon as it is heated through. High heat and prolonged reheating dry out the flesh, so avoid repeatedly warming the same leftovers.
Pan-seared red fish Vitamins & Minerals
Vitamins
B12
3.64µg · 152% DV
B3
9.52mg · 60% DV
B6
0.59mg · 35% DV
Vitamin D
4.48µg · 22% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
322mg · 46% DV
Iodine
48µg · 32% DV
Potassium ⭐
546mg · 16% DV
Sodium
101mg · 4% DV
Pan-seared red fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-seared red fish
To burn the 235 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-seared red fish?
Pan-seared red fish is a red- or pink-fleshed fish cooked in a hot pan; the name doesn’t identify a particular species. It is usually prepared in portions or as a fillet, with a little oil and simple seasonings such as salt, pepper, lemon or herbs.
A quick sear gives it a lightly browned exterior while keeping the flesh tender; its flavour and richness vary with the kind of fish. It works as an easy lunch or dinner with salad and vegetables, or alongside potatoes, rice or bread. Pan-seared red fish is high in protein and contains very little carbohydrate. For a lighter meal, use just enough oil to coat the pan and serve it with plenty of vegetables.
How Nutritious Is Pan-seared red 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-seared red 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-seared red fish Contain Allergens?
Contains these allergens:
Which Diets Is Pan-seared red 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-seared red fish Fat Profile
SATURATED
2.1g
MONOUNSATURATED
3.5g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.