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Breaded fish fillet, fried Calories
High protein, moderate-to-high fat from frying, refined carbs from breading
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded fish fillet, fried (120 g) has 278 calories. That works out to 232 calories per 100 g. It contains 17 g of carbs, 20.2 g of protein, 13.7 g of fat and 1 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Breaded fish fillet, fried Nutrition Facts
Selected: 1 piece (medium) · 120 g
278
KCAL / 120G
Carbs
17g
· 6% DV
Protein
20.2g
· 40% DV
Fat
13.7g
· 18% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 30% · Fat 45%
Breaded fish fillet, fried nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.1 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 20.2 g | 40% |
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 Breaded fish fillet, fried?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 278 kcal |
| 1 piece (small) | 80 g | 186 kcal |
| 100 g | 100 g | 232 kcal |
| 4 ounce (medium) | 113 g | 262 kcal |
| 1 cup (chopped) | 140 g | 325 kcal |
| 1 serving (medium) | 150 g | 348 kcal |
| 1 piece (large) | 170 g | 394 kcal |
| 1 piece (extra large) | 220 g | 510 kcal |
| 2 piece (double) | 240 g | 557 kcal |
| 1 serving (large) | 250 g | 580 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Breaded fish fillet, fried
Can you cook frozen fried breaded fish fillet without thawing it?
Yes, many frozen fried breaded fish fillets can be cooked straight from frozen. Cooking them without thawing can help keep the coating from getting soggy, but follow the package directions because cooking times and methods vary by product.
Is fried breaded fish fillet the same as fish fingers?
No, fried breaded fish fillet is usually a larger, single piece of fish, while fish fingers are typically smaller, finger-shaped portions. Both may be coated in breadcrumbs, but their shape, thickness, and cooking time can differ.
How do you stop the coating falling off fried breaded fish fillet?
Dry the fish before coating it, press each coating layer onto the surface, and let the coated fillet rest briefly before cooking. In the pan, avoid moving or turning it until the underside has formed a firm crust.
What fish is used in fried breaded fish fillet?
Fried breaded fish fillet is commonly made with mild, white fish such as cod, pollock, haddock, or hake. The exact species varies between fresh recipes and packaged products, so the product label is the best way to identify it.
Can you make fried breaded fish fillet in an air fryer?
Yes, you can cook fried breaded fish fillet in an air fryer. Arrange the pieces in a single layer so air can circulate, and turn them during cooking if the instructions call for it; use the package directions for frozen products.
How do you reheat fried breaded fish fillet and keep it crispy?
Reheat fried breaded fish fillet in an oven or air fryer to help the coating crisp up again. A microwave tends to soften breading. Heat the fish thoroughly, and avoid reheating the same leftovers more than once.
What should you serve with fried breaded fish fillet?
Serve fried breaded fish fillet with lemon, a green salad, and potatoes for a familiar meal. Coleslaw, peas, or steamed vegetables also work well, balancing the crisp coating with fresh or tender sides.
Can fried breaded fish fillet be eaten cold as leftovers?
Yes, refrigerated fried breaded fish fillet can be eaten cold if it was chilled promptly and kept properly refrigerated. The coating will not be crisp, and you should discard it if it was left out for too long or seems spoiled.
Is fried breaded fish fillet a healthy choice?
Fried breaded fish fillet can provide protein, but frying and breading make it a richer option than simply cooked fish. Pairing it with vegetables rather than another fried side can make the meal more balanced.
Is fried breaded fish fillet safe to eat during pregnancy?
Yes, fried breaded fish fillet is generally safe during pregnancy when the fish is cooked all the way through. The species matters because mercury levels vary, so choose a lower-mercury fish and follow local pregnancy guidance on seafood.
Breaded fish fillet, fried Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
4.08mg · 26% DV
Biotin
4.8µg · 16% DV
B6
0.26mg · 15% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
252mg · 36% DV
Iodine
34µg · 23% DV
Sodium
504mg · 22% DV
Potassium ⭐
348mg · 10% DV
Breaded fish fillet, fried Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fish fillet, fried
To burn the 278 calories in 1 piece (medium) (120 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 Breaded fish fillet, fried?
Breaded fish fillet, fried is made by coating a boneless piece of fish in a crumb or flour-based coating and frying it. It is a familiar, convenient dish in many places, sold ready-made as well as cooked at home. The coating turns crisp and golden while the fish inside stays tender, with a mild flavour that takes well to a squeeze of lemon.
Serve it with potatoes, vegetables or salad, or tuck it into a sandwich for an easy meal. It provides protein, while the breading adds carbohydrates and frying contributes fat; a 100 g portion has 16.8 g of protein. For a lighter plate, pair it with a fresh salad, or bake the fillet with less oil instead of frying.
How Nutritious Is Breaded fish fillet, fried?
Nutrient density
Medium
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 Breaded fish fillet, fried 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 fillet, fried Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fish fillet, fried Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded fish fillet, fried Fat Profile
SATURATED
2.52g
MONOUNSATURATED
5.16g
POLYUNSATURATED
3.48g
Omega 6:3 ratio 11.1:1
Above the ideal 4:1 (11.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.