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Fried bluefish fillet Calories
Omega-3-rich, high-protein fried fish fillet
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried bluefish fillet (120 g) has 294 calories. That works out to 245 calories per 100 g. It contains 5.8 g of carbs, 28.9 g of protein, 17 g of fat and 0 g of fiber. Its 6.1 µg of B12 covers 255% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Fried bluefish fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
294
KCAL / 120G
Carbs
5.8g
· 2% DV
Protein
28.9g
· 58% DV
Fat
17g
· 22% 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 8% · Protein 40% · Fat 52%
Fried bluefish fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 17 g | 22% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.12 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 28.9 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 Fried bluefish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 294 kcal |
| ½ piece (half) | 60 g | 147 kcal |
| 1 piece (small) | 80 g | 196 kcal |
| 100 g | 100 g | 245 kcal |
| 1 cup (chopped) | 140 g | 343 kcal |
| 1 serving (medium) | 150 g | 368 kcal |
| 1 piece (large) | 170 g | 417 kcal |
| 1 serving (large) | 220 g | 539 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Fried bluefish fillet
How do you make fried bluefish fillet crispy?
Pat the fillets dry before coating them lightly in flour or another suitable coating, then fry in hot oil without crowding the pan. Moisture and an overcrowded pan create steam, which keeps fried bluefish fillet from crisping.
Does fried bluefish fillet taste strongly fishy?
Fried bluefish fillet has a rich, pronounced flavor because bluefish is an oily fish, but it should not taste sour or unpleasantly fishy. Buy fresh fillets, keep them cold, and serve them with lemon or a crisp salad.
Can you bake or air-fry bluefish fillet instead of frying it?
Yes, bluefish fillet can be baked or air-fried instead of pan-fried. Lightly coat the fillet with oil and cook until opaque and easily separated with a fork; the result will be less traditionally fried but still flavorful.
How can you tell when fried bluefish fillet is cooked?
Fried bluefish fillet is cooked when the flesh is opaque throughout and separates easily with a fork. Check the thickest part rather than judging by the browned coating, which can crisp before the center is done.
Does fried bluefish fillet have bones?
It can. A bluefish fillet has its main backbone removed, but small pin bones may remain after filleting. Feel along the flesh before cooking and check each portion carefully before serving it to children.
How do you keep fried bluefish fillet from becoming greasy?
Dry the bluefish fillet thoroughly and fry it in properly hot oil in small batches. If the oil is too cool, the coating absorbs more fat; drain cooked pieces briefly on a wire rack rather than stacking them.
What sides go well with fried bluefish fillet?
Fried bluefish fillet pairs well with lemon, a crunchy green salad, slaw, or simply cooked vegetables. These fresh sides balance the fish’s rich flavor without masking it, while fries or bread make the meal more filling.
How long does leftover fried bluefish fillet keep in the refrigerator?
Store leftover fried bluefish fillet in a covered container in the refrigerator and eat it within one to two days. Refrigerate it promptly after the meal, and discard it if it was left out for an extended time.
Can you freeze fried bluefish fillet?
Yes, you can freeze fried bluefish fillet, though freezing and thawing may soften its crisp coating. Cool it first, seal it well, thaw it in the refrigerator, and reheat it in an oven or skillet to improve the texture.
Is fried bluefish fillet a good way to serve bluefish to someone who dislikes strong fish flavors?
Frying gives bluefish a browned, savory crust, but it does not remove the fish’s naturally rich flavor. A squeeze of lemon and a fresh, crunchy side can balance it; choose a milder fish if a delicate taste is essential.
Fried bluefish fillet Vitamins & Minerals
Vitamins
B12
6.12µg · 255% DV
Vitamin D
8.88µg · 44% DV
B3
6.96mg · 44% DV
B6
0.5mg · 29% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
274mg · 39% DV
Iodine
41µg · 27% DV
Potassium ⭐
446mg · 13% DV
Sodium
98mg · 4% DV
Fried bluefish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried bluefish fillet
To burn the 294 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 bluefish fillet?
Fried bluefish fillet is bluefish—known as lüfer in Turkey—with the bones removed and the flesh fried until lightly browned. Bluefish is a firm, naturally rich-tasting sea fish, and the simple preparation lets its flavour come through. The fillet is usually tender inside, with a crisp surface; seasoning can be kept restrained.
In Turkey, it is served hot with lemon, onion and salad, often as a straightforward lunch or dinner. It is protein-rich, providing 24.1 g per 100 g. For a lighter plate, use only a little oil for frying, drain the fillet briefly, and pair it with greens rather than heavier sides.
How Nutritious Is Fried bluefish fillet?
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 bluefish fillet 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 bluefish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Fried bluefish fillet 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
✓ Suitable
Low FODMAP
— Not suitable
Fried bluefish fillet Fat Profile
SATURATED
3.72g
MONOUNSATURATED
6g
POLYUNSATURATED
5.04g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.