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Breaded fried fish fillet Calories
High-protein fried fish with breaded coating
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded fried fish fillet (120 g) has 278 calories. That works out to 232 calories per 100 g. It contains 15.1 g of carbs, 21.4 g of protein, 14.5 g of fat and 0.8 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Breaded fried fish fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
278
KCAL / 120G
Carbs
15.1g
· 5% DV
Protein
21.4g
· 43% DV
Fat
14.5g
· 19% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 31% · Fat 47%
Breaded fried fish fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0.1 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 15.1 g | 5% |
| Fiber | 0.8 g | 3% |
| Protein | 21.4 g | 43% |
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 fried fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 278 kcal |
| 1 piece (thin) | 60 g | 139 kcal |
| 1 piece (small) | 80 g | 186 kcal |
| 100 g | 100 g | 232 kcal |
| 1 piece (thick) | 140 g | 325 kcal |
| 1 serving (medium) | 150 g | 348 kcal |
| 1 piece (large) | 170 g | 394 kcal |
| 1 serving (large) | 220 g | 510 kcal |
| 2 piece (double) | 240 g | 557 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Breaded fried fish fillet
What fish is used in breaded fried fish fillet?
Breaded fried fish fillet is usually made with mild white fish such as cod, pollock, haddock, or hake. The species varies by recipe and product, and it affects the fillet’s firmness and flavor.
How do you cook frozen breaded fried fish fillet in an air fryer?
Cook frozen breaded fried fish fillet in a single layer, following the package directions for temperature and time. Leave space around each piece so hot air can circulate; check that the center is hot before serving.
Can you bake breaded fried fish fillet in the oven?
Yes, you can bake breaded fried fish fillet to heat it through or cook a product intended to be oven-cooked. Arrange the pieces in a single layer and avoid covering them, which traps steam and softens the coating.
How do you keep breaded fried fish fillet crispy when reheating it?
Reheat breaded fried fish fillet in an oven, toaster oven, or air fryer rather than a microwave. Use a single layer and leave it uncovered so moisture can escape and the breading can crisp up.
Can you freeze breaded fried fish fillet?
Yes, breaded fried fish fillet can be frozen. Cool cooked pieces first, seal them well to limit freezer burn, and thaw safely before reheating; the coating may be less crisp after freezing and thawing.
How long does breaded fried fish fillet last in the fridge?
Refrigerate cooked breaded fried fish fillet within two hours in a covered container and eat it within three to four days. Discard it if it has been left out too long or shows signs of spoilage.
What should you serve with breaded fried fish fillet?
Serve breaded fried fish fillet with a crisp salad, roasted or steamed vegetables, or potatoes. Lemon, tartar sauce, and coleslaw are also common pairings; a fresh vegetable side balances the fried coating.
Is breaded fried fish fillet healthy?
Breaded fried fish fillet provides protein, but frying and the breading add fat and refined carbohydrates. It can fit into a meal, especially with vegetables, while baked or grilled fish is a lighter option more often.
Can you reheat breaded fried fish fillet in the microwave?
Yes, but the microwave tends to make breaded fried fish fillet soft rather than crispy. If texture matters, heat it in an oven or air fryer instead; whichever method you use, warm the center thoroughly.
What is the difference between breaded and battered fried fish fillet?
Breaded fried fish fillet has a coating of crumbs, while battered fish is dipped in a wet flour-based mixture before frying. The crumb coating is typically more textured; batter usually forms a smoother, puffier shell.
Breaded fried fish fillet Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
4.68mg · 29% DV
B6
0.29mg · 17% DV
B1
0.14mg · 12% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
252mg · 36% DV
Iodine
34µg · 23% DV
Sodium
504mg · 22% DV
Potassium ⭐
348mg · 10% DV
Breaded fried fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fried fish fillet
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 fried fish fillet?
Breaded fried fish fillet is made by coating a boneless fish portion in crumbs or batter and frying it. The fish inside stays tender while the coating turns crisp and golden. It is a familiar preparation in many places, with the type of fish and seasoning varying by cook and region.
Serve it hot with lemon, salad, potatoes or in a sandwich; it works as a quick lunch or an easy main meal. The fish provides protein, while the coating adds carbohydrates and frying contributes fat. For a lighter plate, pair it with vegetables or bake a homemade version instead of frying it.
How Nutritious Is Breaded fried fish fillet?
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 fried fish fillet 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 fried fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fried fish fillet 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 fried fish fillet Fat Profile
SATURATED
2.76g
MONOUNSATURATED
5.52g
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.