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Cornmeal-coated fried fish Calories
High-protein fried fish with cornmeal coating
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cornmeal-coated fried fish (140 g) has 325 calories. That works out to 232 calories per 100 g. It contains 12.2 g of carbs, 28.6 g of protein, 17.6 g of fat and 1.1 g of fiber. Its 2.7 µg of B12 covers 111% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Cornmeal-coated fried fish Nutrition Facts
Selected: 1 piece (medium) · 140 g
325
KCAL / 140G
Carbs
12.2g
· 4% DV
Protein
28.6g
· 57% DV
Fat
17.6g
· 23% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 36% · Fat 49%
Cornmeal-coated fried fish nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 17.6 g | 23% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.11 g | |
| Sodium | 434 mg | 19% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 1.1 g | 4% |
| Protein | 28.6 g | 57% |
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 Cornmeal-coated fried fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 325 kcal |
| 1 piece (small) | 90 g | 209 kcal |
| 100 g | 100 g | 232 kcal |
| 1 serving (half) | 120 g | 278 kcal |
| 1 cup (chopped) | 160 g | 371 kcal |
| 1 serving (medium) | 180 g | 418 kcal |
| 1 piece (large) | 200 g | 464 kcal |
| 1 serving (large) | 260 g | 603 kcal |
| 2 piece (double) | 280 g | 650 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Cornmeal-coated fried fish
What fish works best for cornmeal-coated fried fish?
Mild, firm fish such as catfish, cod, haddock, or tilapia works well for cornmeal-coated fried fish. Choose pieces of similar thickness so they cook evenly, and pat them dry before coating so the cornmeal adheres.
How do you make cornmeal-coated fried fish crispy?
For crispy cornmeal-coated fried fish, dry the fish thoroughly, coat it just before cooking, and fry in hot oil without crowding the pan. Let the cooked pieces drain on a wire rack rather than stacking them, which traps steam.
Why does the cornmeal coating fall off fried fish?
The coating usually falls off cornmeal-coated fried fish because the fish is damp, the oil is not hot enough, or the pieces are turned too soon. Pat the fish dry, let the underside form a crust, and turn it gently once.
How is cornmeal-coated fried fish different from battered fried fish?
Cornmeal-coated fried fish has a thin, grainy crust made by pressing dry cornmeal onto the fish. Battered fried fish is dipped in a wet mixture, which forms a thicker, more uniform shell as it cooks.
Can you use polenta to make cornmeal-coated fried fish?
Yes, finely ground polenta can coat cornmeal-coated fried fish, though coarse polenta gives a crunchier, more noticeable crust. If the grains are very large, pulse them briefly or mix them with finer cornmeal so the coating clings better.
What should you serve with cornmeal-coated fried fish?
Serve cornmeal-coated fried fish with coleslaw, greens, or a crisp salad to balance its rich crust. In Southern-style meals, it is often paired with hush puppies, cornbread, or fries; lemon and a tangy sauce also work well.
Can you make cornmeal-coated fried fish in an air fryer?
Yes, you can make cornmeal-coated fried fish in an air fryer, although its crust will differ from deep-fried fish. Arrange the coated pieces in one layer, lightly oil the surface, and avoid overcrowding so hot air can circulate.
Can you make cornmeal-coated fried fish with frozen fish?
Yes, thaw frozen fish fully in the refrigerator before making cornmeal-coated fried fish. Drain away the thawing liquid and pat each piece dry; coating fish while it is icy or wet makes the crust patchy and can cause oil to splatter.
How should you store leftover cornmeal-coated fried fish?
Refrigerate leftover cornmeal-coated fried fish in a covered container within two hours of cooking and eat it within two days. Keep it in a single layer if possible; trapped moisture softens the crust, so reheat it uncovered.
Is cornmeal-coated fried fish healthy?
Cornmeal-coated fried fish provides protein, but frying adds fat and makes it a richer choice than baked or grilled fish. Pair it with vegetables or salad, and choose a lighter cooking method more often if you are limiting fried foods.
Cornmeal-coated fried fish Vitamins & Minerals
Vitamins
B12
2.66µg · 111% DV
B3
6.72mg · 42% DV
B6
0.45mg · 26% DV
Biotin
5.6µg · 19% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
308mg · 44% DV
Iodine
39µg · 26% DV
Sodium
434mg · 19% DV
Potassium ⭐
476mg · 14% DV
Cornmeal-coated fried fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cornmeal-coated fried fish
To burn the 325 calories in 1 piece (medium) (140 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-coated fried fish?
Cornmeal-coated fried fish is made by coating pieces of fish in cornmeal and frying them until crisp. Versions are found in many places, from Southern US fish fries to coastal kitchens elsewhere; the fish and seasoning vary with local catch and tradition. The coating gives the outside a coarse, golden crunch while the fish stays tender and mild.
Serve it hot with lemon, a fresh salad or vegetables; in the US South, it is often part of a fish fry with classic sides, while elsewhere it may accompany potatoes or rice. It provides substantial protein—20.4 g per 100 g—but frying also adds fat. For a lighter plate, use a modest amount of oil and pair it with plenty of vegetables.
How Nutritious Is Cornmeal-coated 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 Cornmeal-coated 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 Cornmeal-coated fried fish Contain Allergens?
Contains these allergens:
Which Diets Is Cornmeal-coated fried fish 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-coated fried fish Fat Profile
SATURATED
3.36g
MONOUNSATURATED
7.14g
POLYUNSATURATED
3.78g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.