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Fried fish (low oil) Calories
High protein, low oil frying, contains omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried fish (low oil) (120 g) has 192 calories. That works out to 160 calories per 100 g. It contains 2.4 g of carbs, 26.4 g of protein, 8.4 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fried fish (low oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
192
KCAL / 120G
Carbs
2.4g
· 1% DV
Protein
26.4g
· 53% DV
Fat
8.4g
· 11% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 55% · Fat 40%
Fried fish (low oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
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 Fried fish (low oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 192 kcal |
| 1 slice (thin) | 60 g | 96 kcal |
| 1 piece (small) | 80 g | 128 kcal |
| 1 slice (thick) | 90 g | 144 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (medium) | 150 g | 240 kcal |
| 1 piece (large) | 180 g | 288 kcal |
| 1 serving (large) | 200 g | 320 kcal |
| 2 piece (double) | 240 g | 384 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Fried fish (low oil)
Is low-oil fried fish healthy?
Yes, low-oil fried fish can be a protein-rich meal, and using less oil limits how much extra fat the fish absorbs. Its omega-3 content depends on the fish species, and frying does not remove all of the fish’s nutrients.
Which fish is best for low-oil fried fish?
Firm fish such as cod, haddock, and tilapia are easy to handle in low-oil fried fish recipes. Oily fish such as salmon also work, but they have a richer flavor and may release more fat into the pan.
How do you make low-oil fried fish without it sticking to the pan?
To keep low-oil fried fish from sticking, pat the fish dry and preheat a nonstick or well-seasoned pan before adding a thin film of oil. Leave each piece undisturbed until its surface releases easily, then turn it gently.
How can you make low-oil fried fish crispy?
For crisp low-oil fried fish, remove surface moisture and cook in a single layer in a hot pan. A light coating of flour or cornmeal can help form a crust; overcrowding traps steam and makes the coating soft.
How can you tell when low-oil fried fish is cooked?
Low-oil fried fish is done when the flesh turns opaque and separates easily into flakes at its thickest point. Check the center rather than relying only on browning, since a browned outside does not guarantee that a thick piece is cooked through.
Can you make low-oil fried fish without flour or batter?
Yes, low-oil fried fish can be cooked without flour or batter. Dry the fish well, season it, and sear it directly in a lightly oiled hot pan; the result is less coated but still develops a browned surface.
What should you serve with low-oil fried fish?
Serve low-oil fried fish with a fresh salad, roasted vegetables, potatoes, or rice. A squeeze of lemon and a simple herb sauce add brightness without needing a heavy coating or rich side dish.
How long does leftover low-oil fried fish last in the fridge?
Refrigerate leftover low-oil fried fish promptly in a covered container and eat it within a few days. Discard it if it smells sour, feels unusually slimy, or has changed color; do not leave cooked fish sitting out for an extended time.
What is the best way to reheat low-oil fried fish?
Reheat low-oil fried fish in an oven or air fryer to help restore its crisp exterior. A microwave is quicker but tends to soften the coating. Heat the center thoroughly, and avoid repeatedly cooling and reheating the same portion.
Can you freeze low-oil fried fish after cooking it?
Yes, cooked low-oil fried fish can be frozen in an airtight container once cooled. Its coating may lose crispness after thawing, so defrost it in the refrigerator and reheat it in an oven or air fryer.
Fried fish (low oil) Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
Vitamin D
4.8µg · 24% DV
B6
0.36mg · 21% DV
B3
3mg · 19% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
264mg · 38% DV
Iodine
48µg · 32% DV
Potassium ⭐
420mg · 12% DV
Sodium
96mg · 4% DV
Fried fish (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried fish (low oil)
To burn the 192 calories in 1 piece (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.
What is Fried fish (low oil)?
Fried fish (low oil) is fish cooked in a pan with a modest amount of oil. It is a straightforward preparation rather than a single regional recipe, and the fish used can vary by season and availability. The flesh stays tender while the surface develops a light, golden crust.
In Turkey, it is often served as a main dish with lemon, salad and greens; bread or rice may round out the meal. Elsewhere, it also fits easily into a simple weeknight dinner, alongside vegetables or potatoes. It is protein-rich, with 22 g of protein per 100 g, and the fish can also provide omega-3 fats. For a lighter plate, use only enough oil to cook the fish and pair it with a generous salad.
How Nutritious Is Fried fish (low oil)?
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 Fried fish (low oil) 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 Fried fish (low oil) Contain Allergens?
Contains these allergens:
Which Diets Is Fried fish (low oil) 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
Fried fish (low oil) Fat Profile
SATURATED
1.8g
MONOUNSATURATED
3g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.