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Pan-fried fish Calories
Source of protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-fried fish (150 g) has 299 calories. That works out to 199 calories per 100 g. It contains 0 g of carbs, 35.1 g of protein, 16.8 g of fat and 0 g of fiber. Its 4.2 µg of B12 covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-fried fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
299
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35.1g
· 70% 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 48% · Fat 52%
Pan-fried fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 299 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0.05 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.1 g | 70% |
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-fried fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 299 kcal |
| 1 piece (thin) | 60 g | 119 kcal |
| 1 piece (small) | 80 g | 159 kcal |
| 100 g | 100 g | 199 kcal |
| 1 serving (small) | 120 g | 239 kcal |
| 1 serving (medium) | 180 g | 358 kcal |
| 1 piece (thick) | 200 g | 398 kcal |
| 1 piece (large) | 220 g | 438 kcal |
| 1 serving (large) | 280 g | 557 kcal |
Calculated from 199 calories per 100 g.
Frequently Asked Questions About Pan-fried fish
How do you know when pan-fried fish is cooked?
Pan-fried fish is cooked when the flesh turns opaque and separates easily into flakes with a fork. Check the thickest part rather than judging by browning alone, since a crisp exterior can hide an undercooked centre.
What is the best fish for pan-fried fish?
Firm fillets such as cod, haddock, salmon, and snapper work well as pan-fried fish because they are easier to turn without breaking. Thin fillets cook quickly, while very delicate fish need a wide spatula and gentle handling.
How do you stop pan-fried fish from sticking to the pan?
To stop pan-fried fish sticking, pat it dry and place it in a properly heated, lightly oiled pan. Let the underside form a crust before trying to move it; fish often releases more easily once that surface has browned.
Should you cook pan-fried fish skin-side down first?
Yes, start pan-fried fish skin-side down when the fillet has skin. Press it gently for a few moments so the skin stays flat, then let it crisp before turning the fish to finish cooking.
Can you pan-fry fish without flour or batter?
Yes, pan-fried fish does not need flour or batter. Dry fillets brown well on their own in a lightly oiled pan; a thin coating of flour or cornmeal is optional when you want a crisper, more substantial crust.
Can you make pan-fried fish with frozen fillets?
Yes, you can make pan-fried fish with frozen fillets, but thaw them completely in the refrigerator first. Drain away liquid and pat the fillets dry, since surface moisture prevents browning and can make hot oil splatter.
What oil is best for pan-fried fish?
A neutral oil with a high smoke point, such as canola or sunflower oil, is a reliable choice for pan-fried fish. A small amount of butter can be added near the end for flavour, as it browns quickly over high heat.
How do you keep pan-fried fish from falling apart?
Keep pan-fried fish from falling apart by using a wide spatula, turning it only once, and waiting until the first side is browned. Crowding the pan can make fillets steam and soften, so cook in batches if needed.
How long does leftover pan-fried fish last in the fridge?
Leftover pan-fried fish keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and discard it if it was left at room temperature for an extended period.
What can you serve with pan-fried fish?
Pan-fried fish pairs well with roasted vegetables, potatoes, rice, or a crisp salad. A squeeze of lemon and a simple herb sauce add freshness without covering the fish’s flavour.
Pan-fried fish Vitamins & Minerals
Vitamins
B12
4.2µg · 175% DV
B3
8.7mg · 54% DV
Vitamin D
6.75µg · 34% DV
B6
0.52mg · 31% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
360mg · 51% DV
Iodine
53µg · 35% DV
Potassium ⭐
585mg · 17% DV
Sodium
113mg · 5% DV
Pan-fried fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried fish
To burn the 299 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-fried fish?
Pan-fried fish is made by cooking a fish fillet or portion in a hot pan, usually with a little oil, until the outside is lightly browned and the flesh is tender. The fish and seasoning vary with local tastes, from simply salted white fish to richer, oily varieties; a squeeze of lemon is a familiar finishing touch.
It is served in many cuisines, often with vegetables, salad, potatoes or rice, and can be an easy centrepiece for a weeknight meal. Fish provides protein and, depending on the species, omega-3 fats; a 100 g portion has 23.4 g of protein. Use a non-stick pan and modest oil for a lighter plate, and avoid overcooking so the fish stays moist.
How Nutritious Is Pan-fried 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-fried 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-fried fish Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried 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-fried fish Fat Profile
SATURATED
3.08g
MONOUNSATURATED
7.73g
POLYUNSATURATED
3.53g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.