1 serving (150 grams) contains 250 calories, 30.0 grams of protein, 12.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
400.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 24% | |
| Saturated Fat | 4.8 g | 24% | |
| 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 | 48 g | 96% | |
| Vitamin D | 640.0 mcg | 3200% | |
| Calcium | 32.0 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 640.0 mg | 13% | |
* 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 fried fish
Pan-fried fish is a popular dish prepared by cooking fish fillets or whole fish in a small amount of oil or butter in a skillet. This versatile cooking method is found across global cuisines including Mediterranean, Asian, and American traditions. Depending on the type of fish used (e.g., salmon, cod, tilapia), pan-fried fish is a potent source of high-quality protein and healthy fats, particularly omega-3 fatty acids. Fish also provides essential micronutrients like vitamin D, B12, selenium, and iodine while being relatively low in calories, when minimally prepared, making it a healthy addition to many diets.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High in protein, aiding in muscle repair and growth while keeping you satiated.
- Excellent source of vitamin D, important for bone health and immune function.
- Supplies vitamin B12, essential for red blood cell formation and neurological health.
- Contains selenium, a mineral that supports antioxidant activity and thyroid function.
Dietary Considerations
Selection and Storage
Store fresh fish in the refrigerator at 32°F (0°C) and consume within 1-2 days. To prolong freshness, wrap tightly and freeze for up to 3 months.
Common Questions About Pan fried fish Nutrition
Is pan-fried fish high in protein?
Yes, pan-fried fish is an excellent source of protein. Depending on the type of fish, a 3-ounce serving typically contains between 15-22 grams of protein, which supports muscle growth and repair. However, the exact protein content can vary by fish species, with options like cod and salmon being particularly high.
Can I eat pan-fried fish on a keto diet?
Yes, pan-fried fish can be a great option for a keto diet as fish is naturally low in carbohydrates and high in healthy fats, especially varieties like salmon or mackerel. Use keto-friendly oils, such as olive oil or avocado oil, for frying to ensure it aligns with keto guidelines.
What are the health benefits or concerns of eating pan-fried fish?
Pan-fried fish provides essential nutrients such as omega-3 fatty acids, vitamin D, and B vitamins, which support heart health, brain function, and immunity. However, frying can add extra calories and unhealthy fats depending on the oil used, so it's best to use healthy oils and avoid over-frying to reduce potential health risks.
How much pan-fried fish should I eat per serving?
A recommended serving of pan-fried fish is about 3-4 ounces, which roughly equals the size of your palm. This amount provides an appropriate portion of protein and essential nutrients without adding excessive calories or fat if prepared with healthy oils.
How does pan-fried fish compare to grilled or baked fish?
Pan-fried fish tends to have a richer flavor and texture due to the frying process, though it can contain more calories and fats depending on the cooking oil used. Grilled or baked fish is generally considered healthier as these methods use less oil and preserve more nutrients. Opting for light frying with healthy oils can balance flavor and nutrition.
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.
