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Pan-cooked salmon fillet Calories
High protein, rich in omega-3
CALORIES
GI
POTASSIUM
FIBER
Pan-cooked salmon fillet Nutrition Facts
Selected: 100 g
208
KCAL / 100G
Carbs
0g
· 0%
Protein
22.1g
· 43%
Fat
13g
· 57%
Fiber
0g
Pan-cooked salmon fillet Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
B3
8.5mg · 53% DV
Vitamin D
10µg · 50% DV
B6
0.8mg · 47% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
252mg · 36% DV
Iodine
30µg · 20% DV
Potassium ⭐
363mg · 11% DV
Pan-cooked salmon fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pan-cooked salmon 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-cooked salmon fillet Contain Allergens?
Contains these allergens:
Which Diets Is Pan-cooked salmon 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-cooked salmon fillet Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.2g
POLYUNSATURATED
3g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Pan-cooked salmon fillet
Pan-cooked salmon fillet — Frequently Asked Questions
Why does pan-cooked salmon fillet dry out, and how can I prevent it?
Salmon dries out quickly when it is cooked over heat for too long. Use medium heat, choose thicker fillets when possible, and let it rest briefly after cooking to keep it juicier.
How do I stop salmon from sticking to the pan?
Pat the fillet dry before it goes into the pan and make sure the pan is properly heated first. If the fillet has skin, starting skin-side down can also help reduce sticking.
How can I tell when pan-cooked salmon is done?
It is usually done when the flesh starts to flake easily with gentle pressure from a fork. The center should look opaque, but overcooking will make the texture firmer and drier.
Can I eat pan-cooked salmon fillet the next day?
Yes, if it was cooled promptly and stored in the refrigerator. Keep it in an airtight container and reheat gently so it does not dry out further.
Can cooked salmon be frozen?
Yes, cooked salmon can be frozen, although the texture may become a bit softer after thawing. Freezing it in small, well-wrapped portions helps preserve quality better.
What goes well with pan-cooked salmon fillet?
Lemon, dill, rocket, asparagus, zucchini, and light yogurt-based sauces pair well with salmon. These sides complement the fish without overpowering it.
Is pan-cooked salmon better before or after a workout?
Because it provides plenty of protein, salmon often fits well in a post-workout meal. Since it also contains fat, eating it too close to training may feel heavy for some people.
Is pan-cooked salmon a good dinner option?
Yes, for most people it works well at dinner. Its protein and fat can make the meal satisfying, though very large portions late at night may feel heavy for sensitive eaters.
Which is a better choice: pan-cooked salmon or chicken breast?
It depends on your goal: salmon gives you high-quality protein plus more natural fat, which can be more filling. Chicken breast is often chosen when someone wants a milder, leaner option.
Who should be careful with pan-cooked salmon fillet?
Anyone with a fish allergy should avoid it. People with higher food-safety risk, including pregnant individuals and those with weakened immunity, should choose it fully cooked rather than undercooked.
Have another question about Pan-cooked salmon fillet?
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Nutrition data compiled from USDA FoodData Central and scientific sources.