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Breaded Pan-Fried Fish Calories
Breaded, pan-fried fish fillet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded Pan-Fried Fish (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 18 g of carbs, 19.2 g of protein, 10.8 g of fat and 1 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Breaded Pan-Fried Fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
18g
· 7% DV
Protein
19.2g
· 38% DV
Fat
10.8g
· 14% 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 29% · Protein 31% · Fat 40%
Breaded Pan-Fried Fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 1 g | 4% |
| Protein | 19.2 g | 38% |
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 Pan-Fried Fish?
| 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 Pan-Fried Fish
How do you make Breaded Pan-Fried Fish crispy?
For crispy Breaded Pan-Fried Fish, pat the fillets thoroughly dry, coat them in flour, beaten egg, then breadcrumbs, and fry in preheated oil. Leave space between pieces so moisture can escape instead of softening the coating.
What fish is best for Breaded Pan-Fried Fish?
Mild, boneless white fish that holds together in the pan works best for Breaded Pan-Fried Fish. Cod, haddock, and pollock are common choices; use fillets of similar thickness so they finish cooking at about the same time.
Why does the breading fall off Breaded Pan-Fried Fish?
The breading often slips off Breaded Pan-Fried Fish when the fillet is damp or the coating is handled before it sets. Dry the fish well, use flour before dipping it in egg, and turn it gently only after the underside has browned.
Can you cook Breaded Pan-Fried Fish from frozen?
It is better to thaw fish before making Breaded Pan-Fried Fish, because ice and surface moisture interfere with the coating and can make the outside brown before the centre cooks. Thaw the fillets in the refrigerator, then pat them dry.
How do you stop Breaded Pan-Fried Fish from getting soggy?
To keep Breaded Pan-Fried Fish from getting soggy, fry it in hot oil without crowding the pan and transfer each piece to a wire rack. A rack lets steam escape from underneath; a flat plate can trap moisture against the crust.
Can you use panko for Breaded Pan-Fried Fish?
Yes, panko works well for Breaded Pan-Fried Fish and gives it a coarse, airy crust. Press the crumbs gently onto the egg-coated fillet so they adhere, then fry carefully because the larger crumbs can brown quickly.
What oil should you use for Breaded Pan-Fried Fish?
Use a neutral oil with a high smoke point, such as canola or sunflower oil, for Breaded Pan-Fried Fish. It lets the coating brown without adding a strong flavour; avoid letting the oil smoke before adding the fillets.
How should you reheat leftover Breaded Pan-Fried Fish?
Reheat Breaded Pan-Fried Fish in an oven or air fryer to help restore its crisp coating. Refrigerate leftovers promptly in a covered container and use them within a few days; reheating in a microwave tends to make the breading soft.
What should you serve with Breaded Pan-Fried Fish?
Breaded Pan-Fried Fish pairs well with lemon, coleslaw, green salad, or roasted vegetables. For a more filling plate, add potatoes or rice; a tangy sauce served on the side complements the crisp coating without making it soggy.
Can you make Breaded Pan-Fried Fish without eggs?
Yes, you can make Breaded Pan-Fried Fish without eggs by using a thin layer of milk, plain yogurt thinned with water, or a suitable plant-based alternative to help breadcrumbs stick. Dry the fillets first and press the crumbs on firmly.
Breaded Pan-Fried Fish Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
216mg · 31% DV
Iodine
38µg · 25% DV
Sodium
396mg · 17% DV
Potassium ⭐
312mg · 9% DV
Breaded Pan-Fried Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded Pan-Fried Fish
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 Pan-Fried Fish?
Breaded Pan-Fried Fish is a simple dish of fish fillet coated in a crisp crumb layer and cooked in a skillet with oil. The coating turns golden while the fish stays tender and flaky; a squeeze of lemon brings out its mild, savoury flavour. It is a familiar home-style preparation in many cuisines rather than a dish tied to one specific origin.
Serve it hot with salad, potatoes or vegetables for lunch or dinner. The fish contributes protein, while the breading adds carbohydrates; a 100 g portion provides 16 g of protein. For a lighter plate, use only a little oil in the pan and pair it with plenty of fresh vegetables.
How Nutritious Is Breaded Pan-Fried Fish?
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 Pan-Fried 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 Pan-Fried Fish Contain Allergens?
Contains these allergens:
Which Diets Is Breaded Pan-Fried 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 Pan-Fried Fish Fat Profile
SATURATED
2.04g
MONOUNSATURATED
3.84g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.