Pan-seared white fish with lemon calories & nutrition
Pan-seared white fish with lemon contains 285 calories per serving (14% of a 2,000 kcal daily diet), with 14g fat, 2g carbs, and 37g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-seared white fish with lemon?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White fish fillet (e.g., Cod or Haddock) | 180 g | 189 | 4.5 | 0 | 37.2 |
| Cooking oil (for searing) | 10 ml | 90 | 10 | 0 | 0 |
| Lemon | 20 g | 6 | 0 | 1.5 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White fish fillet (e.g., Cod or Haddock) · Cooking oil (for searing) · Lemon
How does Pan-seared white fish with lemon compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Breaded and Pan-Seared Fish with Rice and Vegetables | 610g | 948 | 59g | +663 kcal, more protein |
| Nicoise-style salad with seared tuna and avocado | 350g | 522 | 37g | +237 kcal, less protein |
| Pan-Seared Chicken with Spinach and Lemon | 318g | 455 | 55g | +170 kcal, more protein |
| Pan-Seared Fish with Asparagus and Puree | 355g | 515 | 36g | +230 kcal, less protein |
Frequently Asked Questions
Is Pan-seared white fish with lemon healthy?
In moderation. Pan-seared white fish with lemon is calorie-dense at 136 kcal/100 g. With 37g protein and 2g carbs, it provides good nutrition but watch portion sizes.
Is Pan-seared white fish with lemon good for weight loss?
Yes. At 285 calories with 37g protein, Pan-seared white fish with lemon keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Pan-seared white fish with lemon?
One serving contains 37g of protein, which is about 37% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Pan-seared white fish with lemon?
- Macro split: fat 46%, carbs 2%, protein 52%
- Energy density: 136 kcal/100 g (low)
- Top calorie contributors: White fish fillet (e.g., Cod or Haddock), Cooking oil (for searing), Lemon
How long does it take to burn off Pan-seared white fish with lemon?
- Jogging: ~33 min
- Cycling: ~38 min
- Walking: ~70 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-seared white fish with lemon?
- kcal: 14% of daily intake
- Fat: 21% of daily intake
- Carb: 1% of daily intake
- Protein: 37% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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