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Pan-seared Turkish salmon Calories
High in protein, omega-3 and vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-seared Turkish salmon (150 g) has 293 calories. That works out to 195 calories per 100 g. It contains 0 g of carbs, 35.7 g of protein, 16.2 g of fat and 0 g of fiber. Its 6.8 µg of B12 covers 281% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-seared Turkish salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
293
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35.7g
· 71% DV
Fat
16.2g
· 21% 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-seared Turkish salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 293 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0.05 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.7 g | 71% |
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 Turkish salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 293 kcal |
| 1 ounce (thin) | 28.4 g | 55 kcal |
| 1 piece (small) | 90 g | 176 kcal |
| 100 g | 100 g | 195 kcal |
| 1 serving (small) | 120 g | 234 kcal |
| 1 cup (chopped) | 140 g | 273 kcal |
| 1 serving (large) | 180 g | 351 kcal |
| 1 piece (large) | 220 g | 429 kcal |
| 1 piece (jumbo) | 300 g | 585 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Pan-seared Turkish salmon
What is Turkish salmon in pan-seared Turkish salmon?
Turkish salmon usually means rainbow trout raised in Turkey, rather than a separate salmon species. It is sold as a salmon-style fish and works well in pan-seared Turkish salmon recipes.
How do you make pan-seared Turkish salmon?
To make pan-seared Turkish salmon, pat the fish dry, season it, and cook it in a lightly oiled, preheated pan. Turn it only once if possible, and stop when the thickest part is opaque and flakes easily.
How is pan-seared Turkish salmon different from Atlantic salmon?
Pan-seared Turkish salmon is usually made with rainbow trout, while Atlantic salmon is a different species. Their flavor and fat content vary by fish and farming conditions; Turkish salmon often has a milder taste.
Should you cook pan-seared Turkish salmon with the skin on?
Yes, cooking pan-seared Turkish salmon skin-side down can help hold the fillet together and crisp the skin. Dry the skin first, place it against the hot pan, and avoid moving the fish until it releases easily.
How do you get crispy skin on pan-seared Turkish salmon?
For crispy skin on pan-seared Turkish salmon, pat the skin thoroughly dry and start skin-side down in a hot pan. Leave the fish undisturbed until the skin browns and releases; moisture and frequent turning make it less crisp.
Why does pan-seared Turkish salmon stick to the pan?
Pan-seared Turkish salmon often sticks when the pan is not hot enough or the fish is turned before its surface has browned. Dry the fillet and wait for it to release naturally instead of pulling it from the pan.
How can you tell when pan-seared Turkish salmon is done?
Pan-seared Turkish salmon is done when its thickest part turns opaque and separates into flakes when gently pressed with a fork. Check the center rather than judging by the browned outside alone.
What should you serve with pan-seared Turkish salmon?
Serve pan-seared Turkish salmon with lemon, a fresh salad, or cooked vegetables. Potatoes or rice also make a filling accompaniment, while a simple herb-yogurt sauce pairs well with its mild flavor.
Can you cook frozen pan-seared Turkish salmon without thawing it first?
Thawing Turkish salmon in the refrigerator before pan-searing gives it a better browned surface and more even cooking. Cooking it straight from frozen can leave the center cold while the outside overcooks.
How should you store leftover pan-seared Turkish salmon?
Refrigerate leftover pan-seared Turkish salmon in a covered container within two hours and eat it within three days. Reheat it gently in a pan over low heat; high heat can dry out the fish.
Pan-seared Turkish salmon Vitamins & Minerals
Vitamins
B12
6.75µg · 281% DV
Vitamin D
24µg · 120% DV
B3
11.85mg · 74% DV
B6
0.72mg · 42% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
383mg · 55% DV
Potassium ⭐
570mg · 17% DV
Iodine
18µg · 12% DV
Sodium
87mg · 4% DV
Pan-seared Turkish salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-seared Turkish salmon
To burn the 293 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-seared Turkish salmon?
Pan-seared Turkish salmon is a simple fish dish cooked in a hot pan, usually from the large rainbow trout sold in Türkiye as “Turkish salmon.” Much of it is farmed in the Black Sea region; despite the market name, it is trout rather than Atlantic salmon. Its flesh is tender, moist and mildly rich, and pan-searing gives the surface a lightly browned finish.
It is commonly served as a main with lemon, salad or cooked vegetables, and rice or potatoes make a heartier accompaniment. It is protein-rich, with 23.8 g of protein per 100 g, and provides omega-3 fats. For a lighter meal, use just a little oil and pair it with plenty of vegetables.
How Nutritious Is Pan-seared Turkish salmon?
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 Turkish salmon 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 Turkish salmon Contain Allergens?
Contains these allergens:
Which Diets Is Pan-seared Turkish salmon 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 Turkish salmon Fat Profile
SATURATED
3.08g
MONOUNSATURATED
6.53g
POLYUNSATURATED
3.08g
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.