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Sautéed White Fish Calories
High-protein, low-carbohydrate seafood
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sautéed White Fish (150 g) has 225 calories. That works out to 150 calories per 100 g. It contains 0 g of carbs, 35.7 g of protein, 9.1 g of fat and 0 g of fiber. Its 58.5 µg of Selenium covers 106% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sautéed White Fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
225
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35.7g
· 71% DV
Fat
9.1g
· 12% 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 64% · Fat 36%
Sautéed White Fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 225 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 113 mg | 5% |
| 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 Sautéed White Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 225 kcal |
| 1 piece (small) | 75 g | 113 kcal |
| 100 g | 100 g | 150 kcal |
| 1 serving (small) | 100 g | 150 kcal |
| 1 cup (diced) | 140 g | 210 kcal |
| 1 serving (medium) | 180 g | 270 kcal |
| 1 piece (large) | 220 g | 330 kcal |
| 1 serving (large) | 280 g | 420 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Sautéed White Fish
How do you make sautéed white fish in a pan?
Sautéed white fish is easy to cook in a hot pan with a little oil. Pat the fillets dry, lay them in a single layer, and turn them once they release easily from the pan; cooking time varies with thickness.
Which fish can you use for sautéed white fish?
Cod, haddock, pollock, tilapia, and other mild white fish work well for sautéed white fish. Choose boneless fillets of similar thickness so they cook evenly and are easier to turn without breaking.
How do you stop sautéed white fish from sticking to the pan?
A properly heated pan and dry fillets help keep sautéed white fish from sticking. Add the fish after the oil is hot, then leave it undisturbed until the underside browns and releases naturally.
How do you keep sautéed white fish from drying out?
Sautéed white fish stays moist when you cook it just until the flesh turns opaque and flakes easily. Thin fillets cook quickly, so watch them closely and remove them from the pan as soon as they are done.
What seasoning goes well with sautéed white fish?
Lemon, garlic, black pepper, parsley, and dill all complement sautéed white fish. Add delicate herbs and lemon near the end of cooking so their fresh flavors remain distinct rather than scorching in the pan.
What should you serve with sautéed white fish?
Sautéed white fish pairs well with roasted vegetables, a crisp salad, potatoes, or rice. A simple lemon-and-herb sauce adds brightness without overpowering the mild flavor of the fish.
Can you make sautéed white fish with frozen fillets?
Yes, you can make sautéed white fish with frozen fillets after thawing them completely. Thaw them in the refrigerator, then pat them dry; excess surface water can prevent browning and make the fish steam.
How do you know when sautéed white fish is cooked through?
Sautéed white fish is cooked when its flesh is opaque and separates into flakes with a fork. Check the thickest part of the fillet, since the thinner edges can look done before the center is ready.
Can you reheat leftover sautéed white fish?
Yes, leftover sautéed white fish can be reheated, though gentle heat helps prevent it from becoming dry. Refrigerate leftovers promptly in a covered container and use them within three days.
Can you sauté white fish without breading it?
Yes, sautéed white fish does not need breading. A dry fillet, a lightly oiled hot pan, and a careful turn create a browned surface while keeping the preparation simple and letting the fish’s flavor come through.
Sautéed White Fish Vitamins & Minerals
Vitamins
B12
2.25µg · 94% DV
B3
7.2mg · 45% DV
B6
0.48mg · 28% DV
B5
0.98mg · 20% DV
Minerals
Selenium
59µg · 107% DV
Phosphorus
353mg · 50% DV
Iodine
53µg · 35% DV
Potassium ⭐
510mg · 15% DV
Sodium
113mg · 5% DV
Sautéed White Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed White Fish
To burn the 225 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 Sautéed White Fish?
Sautéed white fish is white-fleshed fish cooked briefly in a pan, usually with a little oil. The exact flavour depends on the species, but the flesh is generally mild and tender, turning into delicate flakes when just cooked. Lemon, herbs or simple seasoning let the fish remain the focus without making the dish heavy.
It works as an everyday lunch or dinner, served with vegetables, salad, potatoes or rice; in coastal settings, it may be paired with other seafood-style sides. This is a protein-rich choice with no carbohydrates, and suits a filling meal built around lean protein. For a lighter plate, use a modest amount of oil and take the fish off the heat as soon as it flakes easily.
How Nutritious Is Sautéed White 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 Sautéed White 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 Sautéed White Fish Contain Allergens?
Contains these allergens:
Which Diets Is Sautéed White 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
Sautéed White Fish Fat Profile
SATURATED
1.58g
MONOUNSATURATED
4.43g
POLYUNSATURATED
1.27g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.