1 piece (medium) of Breaded Fish (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 16.2 g of carbs, 11.7 g of protein, 8.1 g of fat and 1.1 g of fiber. Its 0.8 µg of B12 covers 34% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Breaded Fish?

Breaded fish is made by coating fish fillets in a crisp crumb layer, often after dipping them in flour and egg. It is a familiar preparation across many cuisines rather than a dish with one clear place of origin, and may be pan-fried, deep-fried or baked.

The coating turns golden and crunchy while the fish stays tender and flaky. Serve it hot with lemon, salad, potatoes or vegetables; it works as an easy weeknight main and is also popular in fish-and-chip-style meals. It provides both protein and carbohydrates from the coating. For a lighter plate, bake it and pair it with a fresh salad instead of fried sides.

Breaded Fish Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

18g

· 7% DV

Protein

13g

· 26% DV

Fat

· 12% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 35% · Protein 25% · Fat 40%

Breaded Fish Vitamins & Minerals

Vitamins

B12

0.9µg · 38% DV

2.1mg · 13% DV

0.18mg · 11% DV

0.45mg · 9% DV

Minerals

Selenium

18µg · 33% DV

Iodine

25µg · 17% DV

Phosphorus

120mg · 17% DV

Sodium

340mg · 15% DV

How Nutritious Is Breaded Fish?

Nutrient density

Medium

45/ 100

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

45/ 100

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.

Breaded Fish Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Breaded Fish

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Breaded Fish Processed?

NOVA 3

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 Breaded Fish Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Breaded Fish 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

Breaded Fish Fat Profile

SATURATED

1.7g

MONOUNSATURATED

2.8g

POLYUNSATURATED

2.1g

⚖️

Omega 6:3 ratio 1.2:1

Below the ideal 4:1 — a good omega balance.

Compare Breaded Fish

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Breaded Fish vs Canned Tuna94 kcal more per 100 g

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Breaded Fish vs Fish100 kcal more per 100 g

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Breaded Fish vs Tuna78 kcal more per 100 g

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Foods Similar to Breaded Fish

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Breaded Fish

How do you cook Breaded Fish?

Cook Breaded Fish by coating fish fillets in flour, beaten egg, and breadcrumbs, then frying or baking them until the fish flakes easily. Pat the fillets dry first so the coating adheres and browns evenly.

What fish is used for Breaded Fish?

Breaded Fish is commonly made with mild, firm white fish such as cod, pollock, haddock, or hake. Boneless fillets of even thickness cook more consistently and are easier to coat than uneven pieces.

How do you stop the coating falling off Breaded Fish?

To keep the coating on Breaded Fish, dry the fillets, coat them in flour before egg and breadcrumbs, and press the crumbs on gently. Let the coated fish rest briefly, then avoid turning it until the first side is crisp.

Can you cook Breaded Fish in an air fryer?

Yes, Breaded Fish cooks well in an air fryer. Arrange the pieces in a single layer, lightly oil the coating, and cook until crisp and the fish flakes easily, following the appliance or package directions for timing.

Is Breaded Fish better baked or fried?

Frying gives Breaded Fish a more deeply browned, crisp crust, while baking uses less added oil and is easier for cooking several pieces at once. For either method, leave space between pieces so steam does not soften the coating.

How do you make homemade Breaded Fish crispy?

For crisp homemade Breaded Fish, remove surface moisture, use dry breadcrumbs, and cook the fillets without crowding the pan or tray. Place cooked pieces on a wire rack rather than stacking them, which traps steam beneath the crust.

What should you serve with Breaded Fish?

Breaded Fish goes well with lemon, tartar sauce, and a fresh salad. Chips or roasted potatoes make it a classic fish-and-chips-style meal, while slaw or peas add a cool, fresh contrast to the crisp coating.

Can you cook frozen Breaded Fish without thawing it?

Yes, many frozen Breaded Fish products can be cooked straight from frozen. Follow the package directions rather than thawing first, since thawing can make the crumb coating damp and interfere with browning.

How do you reheat Breaded Fish without making it soggy?

Reheat Breaded Fish in an oven or air fryer so hot air can crisp the coating. A microwave warms it quickly but usually makes the crust soft; refrigerate leftovers promptly and use them within three days.

What is the difference between Breaded Fish and battered fish?

Breaded Fish is coated with dry crumbs, which form a textured crust; battered fish is dipped in a wet flour-based mixture before frying. The crumb coating is also easier to prepare in an oven or air fryer.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026