Pescado a la Plancha
Pescado a la Plancha is a classic Spanish dish of fish fillets, typically white fish like cod or sea bass, cooked on a flat griddle or pan with minimal oil. It is seasoned simply with salt, garlic, and lemon, allowing the fresh flavor of the fish to shine. The dish is a staple in coastal regions of Spain and throughout Latin America.
🍽️ Nutrition at a glance
This dish is very high in protein and low in carbohydrates, making it a lean and nutritious meal. It provides essential nutrients like omega-3 fatty acids, selenium, and B vitamins, with a typical serving containing roughly 250-350 calories depending on the fish and portion size.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 35 g |
| Carbs | 1 g |
| Fat | 14 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 300 mg |
| Niacin (B3) | 8 mg |
| Potassium | 450 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Vitamin D | 2 mcg |
| Magnesium | 40 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
The 'a la plancha' method is celebrated for being one of the healthiest ways to prepare fish, as it requires little added fat and preserves the fish's delicate texture and nutrients. Culturally, it represents the Spanish philosophy of simple, high-quality ingredients prepared with minimal intervention.
