1 piece (medium) of Coconut Breaded Cod Fillet (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 15.6 g of carbs, 19.2 g of protein, 8.4 g of fat and 2.6 g of fiber. Its 33.6 µg of Selenium covers 61% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Coconut Breaded Cod Fillet Nutrition Facts

Selected: 1 piece (medium) · 120 g

216

KCAL / 120G

Carbs

15.6g

· 6% DV

Protein

19.2g

· 38% DV

Fat

8.4g

· 11% DV

Fiber

2.6g

· 9% DV

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

Calories come from: Carbs 29% · Protein 36% · Fat 35%

Coconut Breaded Cod Fillet nutrition facts table · 1 piece (medium) (120 g)

Nutrient	Amount	% DV
Calories	216 kcal
Total fat	8.4 g	11%
Saturated fat	3.84 g	19%
Trans fat	0.01 g
Sodium	324 mg	14%
Total carbohydrate	15.6 g	6%
Fiber	2.6 g	9%
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.

Log this food in EatBetter

100,000+ people use it

Get your daily calorie target
Snap your meal, log it in seconds
See every vitamin and mineral

📸 Scan the code to get the app free.

Get the App Free

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Medium Coconut Breaded Cod Fillet?

Serving	Amount	Calories
1 piece (medium)	120 g	216 kcal
1 piece (extra small)	60 g	108 kcal
1 piece (small)	80 g	144 kcal
100 g	100 g	180 kcal
1 serving (medium)	150 g	270 kcal
1 piece (large)	180 g	324 kcal
1 serving (large)	200 g	360 kcal
2 piece (double)	240 g	432 kcal
1 piece (jumbo)	250 g	450 kcal

Calculated from 180 calories per 100 g.

Frequently Asked Questions About Coconut Breaded Cod Fillet

What is Coconut Breaded Cod Fillet?

Coconut Breaded Cod Fillet is cod coated in a breading that includes coconut, then cooked until the outside is crisp. The mild-flavoured fish contrasts with the slightly sweet, toasted coating.

How do you cook Coconut Breaded Cod Fillet?

Cook Coconut Breaded Cod Fillet in an oven, skillet, or air fryer, following the package directions if it is a prepared product. It is ready when the centre is cooked through and the fish flakes easily with a fork.

How do you keep the coating on Coconut Breaded Cod Fillet from falling off?

To keep the coating on Coconut Breaded Cod Fillet, pat the cod dry before breading and press the coating firmly onto the surface. In a pan, let the underside set and brown before turning the fish.

Does Coconut Breaded Cod Fillet taste strongly of coconut?

Coconut Breaded Cod Fillet has a noticeable coconut flavour in its crust, but it usually does not overpower cod’s mild taste. The flavour is stronger when the coating contains more coconut or is toasted deeply.

What sauce goes with Coconut Breaded Cod Fillet?

Coconut Breaded Cod Fillet pairs well with tartar sauce, lemony yogurt sauce, or a lightly spicy dipping sauce. A tangy sauce cuts through the rich, toasted coating without masking the fish.

Can you cook Coconut Breaded Cod Fillet in an air fryer?

Yes, Coconut Breaded Cod Fillet can be cooked in an air fryer. Arrange the pieces in a single layer so hot air can circulate, and follow the package instructions for temperature and cooking time to avoid drying out the cod.

What should you serve with Coconut Breaded Cod Fillet?

Serve Coconut Breaded Cod Fillet with coleslaw, roasted vegetables, or a simple green salad. For a more filling meal, add rice or potatoes; lemon wedges bring out the cod’s mild flavour.

Can you cook frozen Coconut Breaded Cod Fillet without thawing it?

Yes, some frozen Coconut Breaded Cod Fillet products can be cooked straight from frozen, but the package directions determine whether that is suitable. If thawing is required, thaw it in the refrigerator rather than on the counter.

How do you reheat leftover Coconut Breaded Cod Fillet and keep it crisp?

Reheat leftover Coconut Breaded Cod Fillet in an oven or air fryer to help the coating crisp up again. Refrigerate leftovers promptly in a covered container, and heat the fish thoroughly before serving.

Can you make Coconut Breaded Cod Fillet in the oven instead of frying it?

Yes, Coconut Breaded Cod Fillet can be baked instead of deep-fried. Arrange the pieces on a baking tray with space between them and use the product’s cooking directions; a light spray of oil can help the coating brown.

Coconut Breaded Cod Fillet Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

2.52mg · 16% DV

0.22mg · 13% DV

0.6mg · 12% DV

Minerals

Selenium

34µg · 62% DV

Iodine

72µg · 48% DV

Phosphorus

204mg · 29% DV

Sodium

324mg · 14% DV

Potassium ⭐

312mg · 9% DV

Coconut Breaded Cod Fillet Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

8.4

Low

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

How to Burn Off Coconut Breaded Cod Fillet

To burn the 216 calories in 1 piece (medium) (120 g):

🚶

53min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

29min

Cycling

🏊

25min

Swimming

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

What is Coconut Breaded Cod Fillet?

Coconut Breaded Cod Fillet is made by coating cod portions with a coconut-containing breading, then frying or baking them. Cod is a mild, white-fleshed fish commonly caught in the North Atlantic; the coconut gives the crisp coating a subtle sweetness and a tropical note.

The outside is crunchy while the fish inside stays tender and flaky. It can be served as a main with a green salad, vegetables or potatoes, with lemon to brighten the flavour. Baking instead of frying is a useful option if you prefer a lighter finish. The fillet provides protein, while the coating contributes carbohydrates and a little fibre; its mild taste also pairs well with a simple, tangy dip.

How Nutritious Is Coconut Breaded Cod Fillet?

Nutrient density

Medium

55/ 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

57/ 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.

Is Coconut Breaded Cod 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 Coconut Breaded Cod Fillet Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Coconut Breaded Cod Fillet 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

Coconut Breaded Cod Fillet Fat Profile

SATURATED

3.84g

MONOUNSATURATED

2.52g

POLYUNSATURATED

1.32g

⚖️

Omega 6:3 ratio 0.5:1

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

Compare Coconut Breaded Cod Fillet

🐟🥥vs🐟

Coconut Breaded Cod Fillet vs Salmon Fillet26 kcal fewer per 100 g

→🐟🥥vs🐟

Coconut Breaded Cod Fillet vs Canned Tuna64 kcal more per 100 g

→🐟🥥vs🐟

Coconut Breaded Cod Fillet vs Fish70 kcal more per 100 g

→🐟🥥vs🐟

Coconut Breaded Cod Fillet vs Tuna48 kcal more per 100 g

→

Foods Similar to Coconut Breaded Cod Fillet

🐟

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

Have another question about Coconut Breaded Cod Fillet?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Coconut Breaded Cod Fillet Calories

Quick answer

Coconut Breaded Cod Fillet Nutrition Facts

Coconut Breaded Cod Fillet nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (medium) (120 g)

How Many Calories in 1 Medium Coconut Breaded Cod Fillet?

Frequently Asked Questions About Coconut Breaded Cod Fillet

What is Coconut Breaded Cod Fillet?

How do you cook Coconut Breaded Cod Fillet?

How do you keep the coating on Coconut Breaded Cod Fillet from falling off?

Does Coconut Breaded Cod Fillet taste strongly of coconut?

What sauce goes with Coconut Breaded Cod Fillet?

Can you cook Coconut Breaded Cod Fillet in an air fryer?

What should you serve with Coconut Breaded Cod Fillet?

Can you cook frozen Coconut Breaded Cod Fillet without thawing it?

How do you reheat leftover Coconut Breaded Cod Fillet and keep it crisp?

Can you make Coconut Breaded Cod Fillet in the oven instead of frying it?

Coconut Breaded Cod Fillet Vitamins & Minerals

Coconut Breaded Cod Fillet Glycemic Index

How to Burn Off Coconut Breaded Cod Fillet

What is Coconut Breaded Cod Fillet?

How Nutritious Is Coconut Breaded Cod Fillet?

Nutrient density

Satiety score

Is Coconut Breaded Cod Fillet Processed?

Does Coconut Breaded Cod Fillet Contain Allergens?

Which Diets Is Coconut Breaded Cod Fillet Good For?

Coconut Breaded Cod Fillet Fat Profile

Compare Coconut Breaded Cod Fillet

Foods Similar to Coconut Breaded Cod Fillet

Have another question about Coconut Breaded Cod Fillet?

Coconut Breaded Cod Fillet nutrition facts table · 1 piece (medium) (120 g)