1 serving (150 grams) contains 200 calories, 25.0 grams of protein, 10.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
320.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 20% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 112.0 mg | 37% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 40.0 g | 80% | |
| Vitamin D | 640.0 mcg | 3200% | |
| Calcium | 32.0 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 560.0 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pan-seared fish fillet
Pan-seared fish fillet is a versatile dish celebrated in many cuisines worldwide, including Mediterranean, Asian, and American. It typically features fish varieties such as salmon, cod, tilapia, or haddock, lightly seasoned and cooked in minimal oil for a crisp exterior and moist interior. Fish is a nutrient-dense food, rich in high-quality protein, omega-3 fatty acids, selenium, and B vitamins. A 3-ounce cooked portion of fatty fish like salmon provides approximately 20 grams of protein and over 1,500 milligrams of omega-3 fatty acids, essential for overall health. As a low-calorie meal depending on preparation, pan-seared fish fits well into balanced diets and offers numerous health benefits.
Health Benefits
- Supports heart health through omega-3 fatty acids, which reduce inflammation and lower triglyceride levels.
- Boosts brain function with DHA, an essential omega-3 fatty acid that aids cognitive performance and neurological health.
- Promotes muscle repair and maintenance due to its high-quality protein content.
- Provides selenium, a powerful antioxidant that protects cells from damage and supports immune function.
- Enhances energy production with B vitamins like B12, pivotal for red blood cell formation and nerve system health.
Dietary Considerations
Selection and Storage
Store raw fish fillets in the refrigerator at 32°F (0°C) and consume within 1-2 days or freeze for up to 3 months. Cooked fish should be stored in airtight containers in the refrigerator for up to 3 days.
Common Questions About Pan-seared fish fillet Nutrition
Is pan-seared fish fillet high in protein?
Yes, pan-seared fish fillet is an excellent source of protein. Depending on the type of fish, a 3-ounce portion generally provides around 20-25 grams of high-quality protein that supports muscle growth, repair, and overall health.
Can I eat pan-seared fish fillet on a keto diet?
Yes, pan-seared fish fillet is a great option for a keto diet as it is naturally low in carbohydrates and high in protein and healthy fats. Adding keto-friendly herbs, spices, or oil-based marinades can help keep the dish compliant with keto requirements.
What are the health benefits of eating pan-seared fish fillets?
Pan-seared fish fillets are rich in Omega-3 fatty acids, which support heart health, brain function, and inflammation reduction. They also provide essential vitamins like Vitamin D and B12, as well as minerals like selenium and iodine, critical for thyroid and immune health.
What is the recommended serving size for pan-seared fish fillets?
A typical serving size is 3-4 ounces of cooked fish per person, which balances nutritional needs without excessive calorie intake. This portion provides around 150-200 calories, depending on the type of fish and cooking method.
How does pan-seared fish fillet compare to grilled or baked fish?
Pan-seared fish fillet tends to have a more flavorful crust due to caramelization from direct heat, whereas grilled fish has a smoky flavor and baked fish retains more moisture. Nutritional differences are minimal unless excessive oil or butter is used during pan-searing.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
