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Pan-seared white fish fillet Calories
High-protein, low-carb, rich in selenium and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-seared white fish fillet (140 g) has 203 calories. That works out to 145 calories per 100 g. It contains 0 g of carbs, 33.6 g of protein, 7.3 g of fat and 0 g of fiber. Its 2.9 µg of B12 covers 123% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-seared white fish fillet Nutrition Facts
Selected: 1 piece (medium) · 140 g
203
KCAL / 140G
Carbs
0g
· 0% DV
Protein
33.6g
· 67% DV
Fat
7.3g
· 9% 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 67% · Fat 33%
Pan-seared white fish fillet nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 1.54 g | 8% |
| Trans fat | 0 g | |
| Sodium | 109 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.6 g | 67% |
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 white fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 203 kcal |
| 1 piece (thin) | 70 g | 102 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (half) | 120 g | 174 kcal |
| 1 cup (diced) | 140 g | 203 kcal |
| 1 piece (thick) | 170 g | 247 kcal |
| 1 serving (whole) | 180 g | 261 kcal |
| 1 piece (large) | 200 g | 290 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Pan-seared white fish fillet
What oil is best for pan-seared white fish fillet?
A neutral oil with a high smoke point, such as canola or avocado oil, works well for pan-seared white fish fillet. Use a thin coating so the fish browns without becoming greasy; add butter near the end for flavor if desired.
Should pan-seared white fish fillet have the skin on?
Either works, but skin-on pan-seared white fish fillet can develop a crisp underside when cooked skin-side down in a hot pan. Pat the skin dry and avoid pressing or moving the fillet until it releases easily.
How do you keep pan-seared white fish fillet from drying out?
Take pan-seared white fish fillet off the heat as soon as its center turns opaque and flakes easily. Thin fillets cook quickly, so watch them closely and avoid leaving them in the pan while preparing the rest of the meal.
When should you add lemon to pan-seared white fish fillet?
Add lemon to pan-seared white fish fillet just before serving or squeeze it over the fish at the table. Lemon juice added well in advance can change the fish’s texture, while a little zest can flavor it without making it wetter.
Do you need to rinse pan-seared white fish fillet before cooking?
No, you do not need to rinse pan-seared white fish fillet. Rinsing raw fish can spread bacteria around the sink; pat the fillet dry with paper towels instead, then wash your hands and any surfaces that touched it.
Can you cook pan-seared white fish fillet in a nonstick pan?
Yes, a nonstick pan works well for pan-seared white fish fillet, especially if the fillet is delicate. Heat the pan over medium heat rather than emptying it over very high heat, and use a thin layer of cooking oil.
Can you pan-sear white fish fillet straight from frozen?
It is better to thaw pan-seared white fish fillet in the refrigerator before cooking so it browns evenly. If you cook it straight from frozen, the outside may overcook before the center is done, and moisture can prevent good browning.
Can you reheat pan-seared white fish fillet without making it tough?
Yes, reheat pan-seared white fish fillet gently in a covered pan over low heat with a small splash of water. Stop as soon as it is hot; prolonged or high-heat reheating can make the lean fish dry and firm.
What herbs go well with pan-seared white fish fillet?
Parsley, dill, thyme, and chives pair well with pan-seared white fish fillet. Add tender herbs after cooking so their flavor stays fresh, or briefly warm sturdier herbs in the pan with butter or oil.
Is pan-seared white fish fillet a good choice for dinner?
Yes, pan-seared white fish fillet can make a satisfying dinner, particularly when served with vegetables and a grain or potato. Its mild flavor also takes well to different seasonings, so it is easy to fit into a varied meal.
Pan-seared white fish fillet Vitamins & Minerals
Vitamins
B12
2.94µg · 123% DV
B3
6.72mg · 42% DV
B6
0.45mg · 26% DV
B5
1.05mg · 21% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
308mg · 44% DV
Iodine
49µg · 33% DV
Potassium ⭐
504mg · 15% DV
Sodium
109mg · 5% DV
Pan-seared white fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-seared white fish fillet
To burn the 203 calories in 1 piece (medium) (140 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 white fish fillet?
Pan-seared white fish fillet is a portion of mild, pale-fleshed fish cooked in a hot pan, often with a little oil. The species can vary, so its flavour may be delicate or slightly sweet. Cooked just until done, it flakes easily and stays moist, with a lightly browned surface.
It makes a simple lunch or dinner, served with lemon, herbs and vegetables, or alongside potatoes, rice or bread. It is a protein-rich choice with no carbohydrates; a 100 g portion provides 24 g of protein. For a lighter plate, use just enough oil to prevent sticking and pair it with salad or steamed vegetables.
How Nutritious Is Pan-seared white fish fillet?
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 Pan-seared white fish 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-seared white fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Pan-seared white fish 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-seared white fish fillet Fat Profile
SATURATED
1.54g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.98g
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.