Pan-fried fish or tofu
Pan-fried fish or tofu is a simple, savory dish where fillets or blocks are cooked in a hot skillet with a small amount of oil until golden and crispy on the outside. It's a staple home-cooked meal found in many cuisines, from Chinese and Japanese to Mediterranean and Western, often seasoned with salt, pepper, and herbs or served with a sauce. The core ingredients are just the protein (fish like tilapia or cod, or firm tofu), oil, and basic seasonings.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal that is low in carbohydrates, making it suitable for many dietary preferences. It provides essential nutrients like omega-3 fatty acids (from fish) or isoflavones (from tofu), along with minerals like selenium and phosphorus, with a typical serving ranging from 200 to 350 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 28 g |
| Carbs | 2 g |
| Fat | 18 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 350 mg |
| Selenium | 35 mcg |
| Phosphorus | 250 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Potassium | 320 mg |
| Magnesium | 45 mg |
| Iron | 1.5 mg |
| Omega-3 (EPA+DHA) | 500 mg |
Per 1 fillet or block (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish represents a universal cooking technique—pan-frying—that transforms humble ingredients into a satisfying meal across the globe. Nutritionally, it's a versatile way to prepare lean protein; choosing tofu makes it a plant-based option, while fatty fish like salmon adds heart-healthy fats.
