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Breaded Fish with Sauce Calories
Fried breaded fish, served with sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded Fish with Sauce (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 20.4 g of carbs, 15.6 g of protein, 12 g of fat and 1.4 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Breaded Fish with Sauce Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
20.4g
· 7% DV
Protein
15.6g
· 31% DV
Fat
12g
· 15% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 25% · Fat 43%
Breaded Fish with Sauce nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.1 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 1.4 g | 5% |
| Protein | 15.6 g | 31% |
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 with Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 piece (extra small) | 60 g | 126 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 2 piece (double) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Breaded Fish with Sauce
What fish is usually used in breaded fish with sauce?
Breaded fish with sauce is usually made with boneless white fish fillets, such as cod, haddock or pollock. The exact fish varies by recipe and product, so the name alone does not identify a single species.
What sauce goes best with breaded fish with sauce?
Tartar sauce is a classic pairing for breaded fish with sauce. Lemon mayonnaise, garlic yogurt sauce or a simple squeeze of lemon also works, depending on whether you want a creamy or fresher finish.
How do you make breaded fish with sauce at home?
To make breaded fish with sauce, coat dried fish fillets in flour, beaten egg and breadcrumbs, then fry until cooked and golden. Serve with the sauce on the side or spoon it over just before eating.
Can you bake breaded fish with sauce instead of frying it?
Yes, you can bake breaded fish with sauce instead of frying it. Arrange the coated fillets on a lined tray, lightly brush them with oil and bake until the fish is cooked through and the coating is crisp.
Why does the coating fall off breaded fish with sauce?
The coating on breaded fish with sauce often falls off when the fish is wet or the flour layer is skipped. Pat the fillets dry, coat each layer evenly and avoid moving them repeatedly while they cook.
When should you add the sauce to breaded fish with sauce?
Add the sauce to breaded fish with sauce just before serving, or serve it alongside. Pouring it on early traps moisture against the coating and makes the crisp breading soft.
Is breaded fish with sauce the same as fish and chips?
No, breaded fish with sauce is not necessarily fish and chips. Fish and chips traditionally means battered, deep-fried fish served with chips; breaded fish has a breadcrumb coating and may come with a separate sauce.
What do you serve with breaded fish with sauce?
Serve breaded fish with sauce with a green salad, roasted vegetables, rice or potatoes. A wedge of lemon complements the fish, while keeping extra sauce on the side helps the coating stay crisp.
How should you store leftover breaded fish with sauce?
Refrigerate leftover breaded fish with sauce promptly in a covered container, keeping the sauce separate if possible. Eat it within a few days; separating the sauce helps prevent the coating from becoming soggy.
How do you reheat breaded fish with sauce without making it soggy?
Reheat breaded fish with sauce in an oven or air fryer to help the coating crisp up. A microwave tends to soften breading, so warm the sauce separately and add it after reheating.
Breaded Fish with Sauce Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
2.52mg · 16% DV
Vitamin D
2.64µg · 13% DV
Vitamin K
15.6µg · 13% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
156mg · 22% DV
Iodine
30µg · 20% DV
Sodium
444mg · 19% DV
Potassium ⭐
252mg · 7% DV
Breaded Fish with Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded Fish with Sauce
To burn the 252 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 with Sauce?
Breaded Fish with Sauce is fish coated in breadcrumbs or a similar crumb mixture, fried until crisp and served with a sauce. The name covers a familiar style of fish dish rather than one fixed recipe; the fish and sauce can vary by cook and region.
The coating gives it a crunchy exterior and a tender centre. It works as a main meal with salad, vegetables, potatoes or rice, and the sauce can be served on the side to keep the crust crisp. It provides protein alongside the carbohydrates and fat from the coating and frying; a 100 g portion has 13 g of protein. For a lighter plate, bake the fish or use less oil and serve a modest amount of sauce.
How Nutritious Is Breaded Fish with Sauce?
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 with Sauce 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 with Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Breaded Fish with Sauce 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 with Sauce Fat Profile
SATURATED
2.52g
MONOUNSATURATED
5.04g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.