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Whiting Fillet Pan-Fried No Oil Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whiting Fillet Pan-Fried No Oil (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 1.4 g of fat and 0 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Whiting Fillet Pan-Fried No Oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
108
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
1.4g
· 2% 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 88% · Fat 12%
Whiting Fillet Pan-Fried No Oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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 Whiting Fillet Pan-Fried No Oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 108 kcal |
| 1 piece (extra small) | 60 g | 54 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (medium) | 150 g | 135 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1 serving (large) | 200 g | 180 kcal |
| 2 piece (double) | 240 g | 216 kcal |
| 1 piece (jumbo) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Whiting Fillet Pan-Fried No Oil
How do you cook whiting fillet pan-fried without oil?
Cook whiting fillet pan-fried without oil in a preheated nonstick pan over medium heat. Lay the fillet in a single layer and turn it once; it is ready when the flesh turns opaque and flakes easily with a fork.
How do you stop whiting fillet pan-fried without oil from sticking?
A thoroughly preheated nonstick pan helps keep whiting fillet pan-fried without oil from sticking. Pat the fish dry first, place it in the pan without crowding, and leave it undisturbed until the underside releases easily before turning.
Does whiting fillet pan-fried without oil have bones?
Whiting fillet pan-fried without oil is usually made from boneless fillets, but small pin bones can remain. Feel along the flesh before serving, especially for children, and remove any bones with clean tweezers.
Can you cook frozen whiting fillet pan-fried without oil?
Yes, you can cook whiting fillet pan-fried without oil from frozen, but it may cook unevenly. Thawing it in the refrigerator first gives better texture; pat it dry before cooking so excess water does not make the fish steam.
Why does whiting fillet pan-fried without oil fall apart?
Whiting fillet pan-fried without oil can fall apart because its flesh is delicate, especially if it is turned too early or handled repeatedly. Use a wide spatula, wait until the underside is cooked, and turn the fillet only once.
How do you keep whiting fillet pan-fried without oil from drying out?
Take whiting fillet pan-fried without oil off the heat as soon as its flesh is opaque and flakes easily. Thin fillets cook quickly, so check them often; leaving them in the hot pan after cooking can make them dry.
What does whiting fillet pan-fried without oil taste like?
Whiting fillet pan-fried without oil has a mild, delicate flavor and soft texture, without the strong taste of oily fish. Lemon, black pepper, herbs, or a light sauce add flavor without overwhelming the fish.
What goes well with whiting fillet pan-fried without oil?
Whiting fillet pan-fried without oil pairs well with roasted or steamed vegetables, potatoes, or a crisp salad. Lemon and fresh herbs brighten its mild flavor, while rice or whole grains make the meal more substantial.
Is whiting fillet pan-fried without oil healthy?
Yes, whiting fillet pan-fried without oil is a lean source of protein, and the cooking method adds no frying oil. Serve it with vegetables and a filling side, and go easy on salty sauces to keep the meal balanced.
How long does cooked whiting fillet pan-fried without oil keep in the fridge?
Store cooked whiting fillet pan-fried without oil in a covered container in the refrigerator for up to two days. Refrigerate it promptly after the meal, and reheat it thoroughly only once to preserve both safety and texture.
Whiting Fillet Pan-Fried No Oil Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.64mg · 17% DV
B6
0.22mg · 13% DV
B5
0.6mg · 12% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
408mg · 12% DV
Sodium
84mg · 4% DV
Whiting Fillet Pan-Fried No Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whiting Fillet Pan-Fried No Oil
To burn the 108 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 Whiting Fillet Pan-Fried No Oil?
Whiting Fillet Pan-Fried No Oil is boneless whiting cooked in a hot pan without added oil. Whiting is a mild-flavoured white fish eaten in coastal regions of Europe and beyond; its lean flesh turns tender and flakes easily when cooked. A little salt, pepper and lemon are often enough to let its delicate taste come through.
Serve it with vegetables, salad or potatoes for a simple lunch or dinner, or add it to a fish sandwich. It is naturally high in protein and low in fat: a 100 g portion provides 18.5 g of protein. A non-stick pan helps keep the fillet intact without oil; take it off the heat as soon as it flakes so it stays moist.
How Nutritious Is Whiting Fillet Pan-Fried No 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 Whiting Fillet Pan-Fried No 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 Whiting Fillet Pan-Fried No Oil Contain Allergens?
Contains these allergens:
Which Diets Is Whiting Fillet Pan-Fried No Oil Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Whiting Fillet Pan-Fried No Oil Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.