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Anchovy coated in cornmeal and fried. Rich in omega-3, protein, and minerals.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cornmeal-coated anchovy (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 12.2 g of carbs, 22.2 g of protein, 14.2 g of fat and 0.8 g of fiber. Its 11 µg of B12 covers 460% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 120 g
252
KCAL / 120G
Carbs
12.2g
· 4% DV
Protein
22.2g
· 44% DV
Fat
14.2g
· 18% 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 18% · Protein 33% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 14.2 g | 18% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.01 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 22.2 g | 44% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 252 kcal |
| 1 piece (whole) | 20 g | 42 kcal |
| 1 serving (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 5 piece (whole) | 100 g | 210 kcal |
| 1 cup (chopped) | 150 g | 315 kcal |
| 1 serving (large) | 180 g | 378 kcal |
| 10 piece (whole) | 200 g | 420 kcal |
| 1 pack (jumbo) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Cornmeal-coated anchovy is made by coating cleaned, dried anchovies in cornmeal and frying them until crisp. Shake off excess coating before cooking, and leave space between the fish in the pan so they brown rather than steam.
To keep cornmeal-coated anchovy intact, dry the fish well and avoid turning them repeatedly. Put them into a properly heated pan and wait until the first side is browned and firm before flipping; overcrowding also makes the coating more likely to break.
Yes, the small bones in cornmeal-coated anchovy are usually edible once the fish is cooked until tender. Remove any larger or firm bones if you prefer, and check each fish carefully before serving it to a child.
Yes, you can bake cornmeal-coated anchovy for a less oily result, though it may not be as crisp as the pan-fried version. Arrange the coated fish in a single layer on an oiled baking sheet and turn them once as they cook.
Fine or medium-ground cornmeal works best for cornmeal-coated anchovy because it clings more evenly to the small fish. Shake off the excess before frying; a thick layer can turn heavy and may not cook through evenly.
For cornmeal-coated anchovy, remove the heads and innards, rinse the fish gently, and pat them thoroughly dry. Removing the backbone is optional for small anchovies, whose softened bones are commonly eaten after cooking.
Cornmeal-coated anchovy pairs well with lemon, sliced onion, and a crisp salad. In Turkish coastal cooking, it is often served with bread, including cornbread; fresh, light sides balance the richness of the fried fish.
Yes, frozen anchovies can be used for cornmeal-coated anchovy. Thaw them in the refrigerator and dry them well before coating; excess moisture makes cornmeal clump and can cause hot oil to splatter.
Cornmeal-coated anchovy often turns soggy when the fish are wet, the pan is crowded, or the cooked fish are stacked. Dry the anchovies, fry them in batches, and serve them soon after cooking to preserve the crisp coating.
Store leftover cornmeal-coated anchovy in a covered container in the refrigerator and eat it promptly. Reheat it in a skillet or oven to bring back some crispness; a microwave warms it but usually softens the cornmeal coating.
Vitamins
B12
11.04µg · 460% DV
Biotin
7.2µg · 24% DV
B3
3.72mg · 23% DV
B5
0.84mg · 17% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
48µg · 32% DV
Calcium
252mg · 25% DV
Sodium
468mg · 20% DV
Potassium ⭐
384mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 calories in 1 serving (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.
Cornmeal-coated anchovy is a Turkish preparation, particularly associated with the Black Sea coast, where small anchovies are dredged in cornmeal and fried in a pan. The coating turns crisp and golden while the fish stays tender, with the cornmeal’s gentle sweetness balancing anchovy’s savoury flavour.
It is usually served hot, often with lemon and salad, and makes a satisfying main dish with bread or other sides. It provides protein and omega-3 fats, so it can be a nourishing choice for fish lovers. For a lighter meal, use only enough oil to fry the fish and pair it with plenty of fresh greens.
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.
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.
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.
Contains these allergens:
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
SATURATED
3.24g
MONOUNSATURATED
4.92g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.