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Baked cornmeal sardines Calories
Oven-baked sardines coated with cornmeal
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked cornmeal sardines (80 g) has 144 calories. That works out to 180 calories per 100 g. It contains 5.6 g of carbs, 14.4 g of protein, 7.2 g of fat and 0.6 g of fiber. Its 6 µg of B12 covers 250% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Baked cornmeal sardines Nutrition Facts
Selected: 1 piece (medium) · 80 g
144
KCAL / 80G
Carbs
5.6g
· 2% DV
Protein
14.4g
· 29% DV
Fat
7.2g
· 9% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 40% · Fat 45%
Baked cornmeal sardines nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.76 g | 9% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 0.6 g | 2% |
| Protein | 14.4 g | 29% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked cornmeal sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 144 kcal |
| 1 piece (small) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (large) | 120 g | 216 kcal |
| 1 serving (medium) | 120 g | 216 kcal |
| 2 piece (double) | 160 g | 288 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 3 piece (jumbo) | 240 g | 432 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Baked cornmeal sardines
How do you make baked cornmeal sardines?
To make baked cornmeal sardines, dry cleaned sardines, coat them lightly with oil and cornmeal, and arrange them in a single layer on a baking tray. Bake until the flesh is opaque and flakes easily and the coating is golden.
How long do baked cornmeal sardines take to cook?
Baking time for cornmeal sardines varies with their size and your oven. They are ready when the flesh turns opaque and separates easily and the cornmeal coating browns; check them as they cook so they do not dry out.
Do you need to gut sardines before making baked cornmeal sardines?
Yes, gut fresh sardines before making baked cornmeal sardines, then briefly rinse and dry them thoroughly. Removing the innards improves the eating experience, and dry fish helps the cornmeal coating stick and crisp in the oven.
Can you eat the bones in baked cornmeal sardines?
Yes, the fine bones in small, thoroughly cooked sardines are usually soft enough to eat. Remove any large or firm bones, and check each portion carefully before serving baked cornmeal sardines to children.
How do you keep baked cornmeal sardines crispy?
Dry the sardines well, give each one space on the tray, and avoid piling them up. Crowding traps steam and softens baked cornmeal sardines; a lightly oiled, preheated tray can also help the coating brown.
What kind of cornmeal is best for baked cornmeal sardines?
Fine or medium-grind cornmeal works well for baked cornmeal sardines. Fine cornmeal gives a more even coating, while a coarser grind creates a crunchier, more textured crust.
What should you serve with baked cornmeal sardines?
Serve baked cornmeal sardines with lemon and a crisp salad, roasted vegetables, or potatoes. Their rich, savory flavor pairs especially well with fresh, acidic sides that balance the coating.
Can you make baked cornmeal sardines with frozen sardines?
Yes, thaw frozen sardines in the refrigerator before making baked cornmeal sardines. Pat them thoroughly dry after thawing; excess moisture can make the cornmeal coating slide off or turn soft instead of browning.
How should you store leftover baked cornmeal sardines?
Refrigerate leftover baked cornmeal sardines in a covered container and eat them within a few days. Reheat them in the oven to revive the coating; a microwave warms the fish but tends to make it soft.
Can you use flour instead of cornmeal for baked cornmeal sardines?
Yes, you can use plain flour instead, but the result will not have the same distinctive corn flavor or texture. For a closer match, keep the cornmeal and season it with black pepper, paprika, or dried herbs.
Baked cornmeal sardines Vitamins & Minerals
Vitamins
B12
6µg · 250% DV
B3
3.36mg · 21% DV
Vitamin D
3.84µg · 19% DV
B2
0.14mg · 11% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
216mg · 31% DV
Iodine
28µg · 19% DV
Calcium
176mg · 18% DV
Potassium ⭐
272mg · 8% DV
Sodium
144mg · 6% DV
Baked cornmeal sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked cornmeal sardines
To burn the 144 calories in 1 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked cornmeal sardines?
Baked cornmeal sardines are sardines lightly coated in cornmeal and cooked in the oven, a straightforward home-style preparation familiar in Turkey’s coastal cooking. The coating adds a gently toasted flavour while letting the fish remain the focus, and baking offers an alternative to frying.
The outside turns lightly crisp and the flesh stays tender. Serve them hot with lemon, a fresh salad and bread, as a simple lunch or dinner; they also fit easily into a Mediterranean-style spread. Sardines make this a protein-rich dish, with 18 g of protein per 100 g. For a lighter result, use just a thin coating of cornmeal and be sparing with added oil.
How Nutritious Is Baked cornmeal sardines?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked cornmeal sardines Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked cornmeal sardines Contain Allergens?
Contains these allergens:
Which Diets Is Baked cornmeal sardines Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked cornmeal sardines Fat Profile
SATURATED
1.76g
MONOUNSATURATED
2.56g
POLYUNSATURATED
1.84g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.