Pan-seared fish
Pan-seared fish is a classic cooking method where fish fillets are cooked in a hot skillet with a small amount of oil or butter until the skin is crispy and the flesh is tender. It typically uses firm, white-fleshed fish like cod, halibut, or sea bass, and is seasoned simply with salt, pepper, and herbs. This technique is popular in many cuisines, particularly in Mediterranean and Western cooking.
🍽️ Nutrition at a glance
Pan-seared fish is a high-protein, low-carbohydrate dish, making it an excellent choice for a lean meal. It provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium, with a rough calorie range of 200-350 per serving depending on the fish type and added fats.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 2 g |
| Fat | 16 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Vitamin D | 10 µg |
| Vitamin B12 | 4.5 µg |
| Selenium | 40 µg |
| Phosphorus | 300 mg |
| Niacin (B3) | 8 mg |
| Potassium | 450 mg |
| Magnesium | 40 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pan-seared fish is celebrated for its simplicity and ability to highlight the natural flavor of fresh fish, often served as a centerpiece in coastal cuisines. Nutritionally, the quick cooking method helps retain more heat-sensitive nutrients compared to longer cooking processes.
