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Salmon pan-fried in olive oil Calories
Rich in omega-3, high protein, healthy fats from olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon pan-fried in olive oil (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 16.8 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salmon pan-fried in olive oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
264
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
16.8g
· 22% 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 41% · Fat 59%
Salmon pan-fried in olive oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
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 Salmon pan-fried in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 264 kcal |
| 1 piece (extra small) | 60 g | 132 kcal |
| 1 piece (small) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 piece (large) | 180 g | 396 kcal |
| 1 serving (large) | 200 g | 440 kcal |
| 2 piece (double) | 240 g | 528 kcal |
| 1 piece (extra large) | 250 g | 550 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Salmon pan-fried in olive oil
How do you keep salmon pan-fried in olive oil from sticking?
To keep salmon pan-fried in olive oil from sticking, pat the fish dry and preheat the pan before adding it. Let the first side brown undisturbed; the salmon usually releases more easily once a crust has formed.
Should salmon pan-fried in olive oil be cooked skin-side down first?
Yes, start salmon pan-fried in olive oil skin-side down if the fillet has skin. Press it gently for a few seconds to prevent curling, then leave it undisturbed so the skin has time to crisp before you turn the fish.
Can you use extra-virgin olive oil for salmon pan-fried in olive oil?
Yes, extra-virgin olive oil works for salmon pan-fried in olive oil when you cook over moderate heat. If the oil starts smoking, lower the heat; smoking means it is too hot and can give the fish an unpleasant burnt flavor.
How can you tell when salmon pan-fried in olive oil is done?
Salmon pan-fried in olive oil is done when the center turns opaque and the flesh flakes easily with a fork. For a food-safety check, the thickest part should reach 63°C (145°F); avoid judging doneness by color alone.
Can you cook frozen salmon pan-fried in olive oil without thawing it?
Yes, you can cook frozen salmon pan-fried in olive oil, but it will take longer and may brown less evenly. For a better sear, thaw it in the refrigerator first, then pat the surface dry before adding it to the hot pan.
What seasoning works best for salmon pan-fried in olive oil?
Salt, black pepper, garlic, and lemon are reliable seasonings for salmon pan-fried in olive oil. Dill, smoked paprika, or a little chili also work well; add fresh lemon after cooking so it brightens the fish without getting in the way of browning.
Is salmon pan-fried in olive oil a good choice for dinner?
Yes, salmon pan-fried in olive oil makes a satisfying dinner because it provides protein and omega-3 fats. Serve it with vegetables and a grain or potato for a balanced plate, and use moderate heat to avoid overheating the oil.
How do you reheat salmon pan-fried in olive oil without drying it out?
Reheat salmon pan-fried in olive oil gently, covered, in a skillet over low heat with a small splash of water. Stop as soon as it is warmed through; prolonged or high-heat reheating quickly dries the fish.
Can salmon pan-fried in olive oil be made with a crispy crust?
Yes, salmon pan-fried in olive oil can develop a crisp crust if its surface is dry and the pan is hot before the fish goes in. Leave it alone while the first side browns, and avoid crowding the pan, which traps steam.
What vegetables go well with salmon pan-fried in olive oil?
Asparagus, green beans, zucchini, and broccoli pair especially well with salmon pan-fried in olive oil. Roast or sauté the vegetables separately so they brown instead of releasing moisture into the pan with the fish.
Salmon pan-fried in olive oil Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
B6
1.02mg · 60% DV
Vitamin D
12µg · 60% DV
B3
9mg · 56% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
300mg · 43% DV
Iodine
36µg · 24% DV
Potassium ⭐
444mg · 13% DV
Sodium
72mg · 3% DV
Salmon pan-fried in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon pan-fried in olive oil
To burn the 264 calories in 1 piece (medium) (120 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 Salmon pan-fried in olive oil?
Salmon pan-fried in olive oil is a simple preparation of salmon cooked in a skillet with olive oil. It is at home in Mediterranean-style cooking, though the method is easy to use wherever salmon is available. The outside can turn lightly golden while the centre stays tender and moist; lemon, herbs or black pepper make natural companions without masking its rich flavour.
Serve it as a main with vegetables, a green salad or potatoes, or flake leftovers into a grain bowl. Salmon provides protein and omega-3 fats, while the olive oil adds more unsaturated fat; a 100 g portion has 22 g of protein. For a lighter plate, use a measured amount of oil and pair the fish with plenty of vegetables.
How Nutritious Is Salmon pan-fried in olive oil?
Nutrient density
Very 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 Salmon pan-fried in olive oil 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 Salmon pan-fried in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Salmon pan-fried in olive oil 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
Salmon pan-fried in olive oil Fat Profile
SATURATED
3.24g
MONOUNSATURATED
7.8g
POLYUNSATURATED
4.2g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.