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Cornmeal pan-fried fish Calories
Cornmeal-coated pan-fried fish; high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cornmeal pan-fried fish (140 g) has 325 calories. That works out to 232 calories per 100 g. It contains 12.2 g of carbs, 29.1 g of protein, 17.6 g of fat and 1.1 g of fiber. Its 2.9 µg of B12 covers 123% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Cornmeal pan-fried fish Nutrition Facts
Selected: 1 piece (medium) · 140 g
325
KCAL / 140G
Carbs
12.2g
· 4% DV
Protein
29.1g
· 58% 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 pan-fried fish nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 17.6 g | 23% |
| Saturated fat | 3.22 g | 16% |
| Trans fat | 0.06 g | |
| Sodium | 406 mg | 18% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 1.1 g | 4% |
| Protein | 29.1 g | 58% |
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 pan-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 (whole) | 180 g | 418 kcal |
| 1 piece (large) | 200 g | 464 kcal |
| 2 piece (double) | 280 g | 650 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Cornmeal pan-fried fish
What fish is best for cornmeal pan-fried fish?
Firm white fish such as catfish, tilapia, cod, or haddock works well for cornmeal pan-fried fish because the pieces are easier to turn without breaking. Smaller whole fish can also be coated and fried, provided they are cleaned and thoroughly dried.
How do you make cornmeal pan-fried fish?
To make cornmeal pan-fried fish, pat the fish dry, season it, and coat it lightly in cornmeal. Shake off the excess, then fry in preheated oil without crowding the pan, turning the pieces once the first side is golden.
How do you get cornmeal to stick to fish?
For cornmeal pan-fried fish, dry the surface well before coating it. Press the cornmeal gently onto the fish, shake away loose meal, and let the coated pieces sit briefly before frying; excess moisture makes the coating slide off.
Should you use fine or coarse cornmeal for cornmeal pan-fried fish?
Fine or medium-ground cornmeal gives cornmeal pan-fried fish an even, relatively delicate crust. Coarse cornmeal creates a more pronounced crunch, but it may not cling as evenly, so press it gently onto the fish before frying.
Why does the coating fall off cornmeal pan-fried fish?
The coating on cornmeal pan-fried fish often falls off when the fish is wet, the pan is overcrowded, or the pieces are turned before the crust sets. Pat the fish dry and leave it undisturbed until the underside is browned.
What should you serve with cornmeal pan-fried fish?
Cornmeal pan-fried fish pairs well with coleslaw, green salad, roasted vegetables, or a tangy slaw that balances the fried coating. Lemon wedges and tartar sauce are familiar accompaniments, while rice or potatoes make it a more filling meal.
Can you make cornmeal pan-fried fish with frozen fish?
Yes, you can make cornmeal pan-fried fish with frozen fish after thawing it completely. Drain away the thawing liquid and pat the fish very dry before coating; residual moisture keeps cornmeal from adhering and can cause hot oil to splatter.
How do you reheat cornmeal pan-fried fish and keep it crisp?
Reheat cornmeal pan-fried fish in an oven or skillet rather than a microwave to help the coating crisp again. Refrigerate leftovers promptly in a covered container, and heat them thoroughly before serving; the coating will soften somewhat during storage.
Can you bake cornmeal pan-fried fish instead of frying it?
Yes, you can bake cornmeal-coated fish for a less oily version, although it will not have exactly the same crust as cornmeal pan-fried fish. Arrange the coated pieces in a single layer on an oiled tray and lightly brush or spray the tops with oil.
Is cornmeal pan-fried fish healthy?
Cornmeal pan-fried fish provides protein, but frying adds oil and makes it richer than baked or grilled fish. Serve it with vegetables or salad, and use a moderate amount of oil if you want a lighter meal.
Cornmeal pan-fried fish Vitamins & Minerals
Vitamins
B12
2.94µg · 123% DV
B3
6.44mg · 40% DV
B6
0.45mg · 26% DV
B5
1.05mg · 21% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
319mg · 46% DV
Iodine
39µg · 26% DV
Sodium
406mg · 18% DV
Potassium ⭐
504mg · 15% DV
Cornmeal pan-fried fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cornmeal pan-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 pan-fried fish?
Cornmeal pan-fried fish is made by coating fish in cornmeal and cooking it in a pan. It is a familiar home-style preparation in Turkey, especially around the Black Sea, where the type of fish can vary with the season and local catch. The coating turns lightly crisp while the fish stays tender. In Turkey it is usually served hot, often with lemon and a fresh salad, and makes a straightforward main meal; elsewhere, it also pairs easily with vegetables or potatoes. It is high in protein, while the pan-frying contributes a noticeable amount of fat. For a lighter plate, use a modest amount of oil and serve it with plenty of salad.
How Nutritious Is Cornmeal pan-fried fish?
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 pan-fried fish 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 pan-fried fish Contain Allergens?
Contains these allergens:
Which Diets Is Cornmeal pan-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 pan-fried fish Fat Profile
SATURATED
3.22g
MONOUNSATURATED
7.14g
POLYUNSATURATED
3.78g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.