The U.S. Department of Agriculture's dietary guidelines recommend Americans eat 8 ounces of seafood a week. People who include more seafood in their diets have lower rates of heart disease. Salmon makes a healthy and delicious choice, and pan frying is an easy way to prepare it. Knowing the nutrition information for pan-fried salmon can help you determine if this is the best cooking method for you.
Nutrition information for pan-fried salmon varies depending on the recipe you follow. A simple and basic recipe includes salmon fillets, salt, pepper and olive oil.
Salmon is considered a fatty fish and is higher in calories than other types of fish such as halibut. The fat used in the cooking also adds some fat to pan-fried salmon. A 6-ounce pan-fried salmon fillet contains 371 calories, or about 60 calories per ounce. By comparison, a 6-ounce portion of baked or broiled salmon contains 351 calories, and a 6-ounce portion of baked halibut has 238 calories.
About 60 percent of the calories in pan-fried fish come from fat. While the oil you use adds some fat, the fat naturally in the fish supplies most of the fat content. A 6-ounce portion of pan-fried salmon contains 25 grams of total fat, 4.6 grams of saturated fat and 99 milligrams of cholesterol. While salmon is a high-fat fish, most of the fat is heart-healthy polyunsaturated fats. In addition, salmon is a good source of essential polyunsaturated omega-3 fatty acids. These essential fats help lower blood pressure and blood cholesterol levels, helping to reduce your risk of heart disease.
Protein and Carbohydrates
Pan-fried salmon is carbohydrate free and a good source of protein. A 6-ounce portion of salmon contains 34 grams of protein. Salmon also provides all of the essential amino acids, making it a complete source of protein like other animal products such as poultry and milk. Although individual protein needs vary depending on activity level, most healthy adults need about 46 to 56 grams of protein a day. One 6-ounce pan-fried salmon fillet meets more than 60 percent of your daily needs.
Sodium content in pan-fried salmon varies depending on the recipe. A 6-ounce portion of pan-fried salmon that has a small amount of salt added during cooking -- 1/8 teaspoon -- contains 143 milligrams of sodium. A 6-ounce raw salmon fillet naturally contains 99 milligrams. On healthy diet, you should limit your daily sodium intake to less than 2,300 milligrams a day.
- AllRecipes.com: Pan Seared Salmon
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010: Foods and Nutrients to Increase
- USDA; Beltsville Human Nutrition Research Center; Nutrient Content and Variability in Newly Obtained Salmon Data for USDA Nutrient Database for Standard Reference; Jacob Exler and Pamela Pehrsson
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven Ehrlich
- Centers for Disease Control and Prevention: Protein
- Colorado State University Extension; Sodium in the Diet; J. Anderson et al.