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Cornmeal-Baked Bonito Calories
High-protein omega-3-rich fish dish
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cornmeal-Baked Bonito (180 g) has 351 calories. That works out to 195 calories per 100 g. It contains 13.3 g of carbs, 42.8 g of protein, 14 g of fat and 1.3 g of fiber. Its 14.6 µg of B12 covers 608% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Cornmeal-Baked Bonito Nutrition Facts
Selected: 1 serving (medium) · 180 g
351
KCAL / 180G
Carbs
13.3g
· 5% DV
Protein
42.8g
· 86% DV
Fat
14g
· 18% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 49% · Fat 36%
Cornmeal-Baked Bonito nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 351 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 2.97 g | 15% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 1.3 g | 5% |
| Protein | 42.8 g | 86% |
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 Serving of Cornmeal-Baked Bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 351 kcal |
| 1 ounce (small) | 28.4 g | 55 kcal |
| 1 piece (small) | 75 g | 146 kcal |
| 100 g | 100 g | 195 kcal |
| 1 piece (medium) | 120 g | 234 kcal |
| 1 serving (medium) | 150 g | 293 kcal |
| 1 piece (large) | 180 g | 351 kcal |
| 1 serving (large) | 220 g | 429 kcal |
| 1 piece (extra large) | 250 g | 488 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Cornmeal-Baked Bonito
How do you make cornmeal-baked bonito?
To make cornmeal-baked bonito, coat bonito portions lightly with oil, dredge them in cornmeal, and arrange them in a single layer on a baking tray. Bake until the flesh is opaque and flakes easily; avoid leaving it in the oven after it is done.
Can you make cornmeal-baked bonito with frozen bonito?
Yes, cornmeal-baked bonito can be made with frozen bonito. Thaw the fish in the refrigerator, drain it well, and pat the pieces dry before coating; excess moisture makes the cornmeal coating slide off or turn pasty.
Should you use fine or coarse cornmeal for cornmeal-baked bonito?
Fine or medium-ground cornmeal works best for cornmeal-baked bonito because it coats the fish evenly and cooks through in the oven. Very coarse meal can stay gritty, so reserve it for a deliberately crunchier crust.
How can you stop cornmeal-baked bonito from drying out?
Keep cornmeal-baked bonito moist by using pieces of even thickness, adding a little oil, and checking the fish as it cooks. Take it out as soon as the flesh turns opaque and separates easily with a fork.
Is cornmeal-baked bonito the same as pan-fried cornmeal bonito?
No. Cornmeal-baked bonito cooks on a tray in the oven, while pan-fried cornmeal bonito is cooked directly in hot oil. Baking usually needs less added oil and gives the coating a different, less pan-crisp texture.
Can you bake whole bonito for cornmeal-baked bonito?
You can bake a whole bonito with cornmeal, but this dish is more often made with steaks or fillets because they are easier to coat and serve. If baking it whole, make sure the thickest part is cooked through before serving.
Does cornmeal-baked bonito have many bones?
Cornmeal-baked bonito can contain bones, especially when it is made from cross-cut steaks, which have a central backbone. Check each portion as you eat, and inspect the cooked fish carefully before serving it to children.
What goes well with cornmeal-baked bonito?
A crisp green salad with lemon, onion, or herbs pairs well with cornmeal-baked bonito and balances its rich fish flavor. Roasted vegetables or a simple grain side also work without competing with the cornmeal crust.
How should you store leftover cornmeal-baked bonito?
Refrigerate leftover cornmeal-baked bonito promptly in a covered container and eat it soon. Reheat it in the oven to help the coating regain some texture; the crust will soften more if reheated in a microwave.
Is cornmeal-baked bonito a good way to eat bonito?
Yes, cornmeal-baked bonito is a flavorful way to serve bonito, and baking avoids deep-frying it. The fish supplies protein and omega-3 fats, while the cornmeal adds a crisp outer layer; lemon and vegetables make straightforward accompaniments.
Cornmeal-Baked Bonito Vitamins & Minerals
Vitamins
B12
14.58µg · 608% DV
B3
21.24mg · 133% DV
B6
0.95mg · 56% DV
Vitamin D
10.26µg · 51% DV
Minerals
Selenium
77µg · 140% DV
Phosphorus
450mg · 64% DV
Iodine
50µg · 33% DV
Potassium ⭐
684mg · 20% DV
Sodium
140mg · 6% DV
Cornmeal-Baked Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cornmeal-Baked Bonito
To burn the 351 calories in 1 serving (medium) (180 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 Cornmeal-Baked Bonito?
Cornmeal-baked bonito is made by coating bonito with cornmeal and baking it, often with a little oil and seasoning. Bonito is a firm, flavourful fish used in Turkish cooking, where it is especially popular when in season. The cornmeal forms a light crust while the fish stays moist inside.
Serve it hot with lemon, a crisp salad or cooked greens; these simple accompaniments work well whether you are making a Turkish-style meal at home or adapting it elsewhere. It is a filling, protein-rich main dish, with 23.8 g of protein per 100 g. For a lighter plate, keep the added oil modest and pair the fish with vegetables rather than a heavy side.
How Nutritious Is Cornmeal-Baked Bonito?
Nutrient density
High
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 Cornmeal-Baked Bonito Processed?
NOVA 2
Minimally 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 Cornmeal-Baked Bonito Contain Allergens?
Contains these allergens:
Which Diets Is Cornmeal-Baked Bonito Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cornmeal-Baked Bonito Fat Profile
SATURATED
2.97g
MONOUNSATURATED
4.77g
POLYUNSATURATED
4.23g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.