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Fried freshwater fish Calories
Rich in protein and omega-3, extra fat from frying
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried freshwater fish (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 4.8 g of carbs, 21.6 g of protein, 15.6 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Fried freshwater fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
4.8g
· 2% DV
Protein
21.6g
· 43% DV
Fat
15.6g
· 20% 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 35% · Fat 57%
Fried freshwater fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.02 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 21.6 g | 43% |
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 freshwater fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 piece (extra small) | 60 g | 126 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 2 piece (double) | 240 g | 504 kcal |
| 1 piece (extra large) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Fried freshwater fish
How do you make fried freshwater fish crispy?
For crispy fried freshwater fish, pat the pieces thoroughly dry and coat them lightly in cornmeal or flour. Fry in hot oil without crowding the pan, then drain on a wire rack rather than stacking the pieces, which traps steam and softens the coating.
Which fish are best for fried freshwater fish?
Perch, catfish, trout, and walleye can all work well for fried freshwater fish, depending on what is available locally. Smaller fish can be cooked whole, while thicker fillets are easier to fry evenly when cut to a similar size.
Should you use cornmeal or flour for fried freshwater fish?
Cornmeal gives fried freshwater fish a distinctly crisp, slightly grainy crust, while flour makes a finer coating. A light dusting is usually enough; excess coating can fall off in the pan and burn in the oil.
How do you keep fried freshwater fish from sticking to the pan?
To keep fried freshwater fish from sticking, dry the surface, heat the pan and oil before adding the fish, and avoid turning it too soon. Once a crust forms, the fish should release more easily; a well-seasoned or nonstick pan also helps.
How do you get rid of the muddy taste in fried freshwater fish?
You can reduce a muddy taste in fried freshwater fish by trimming away dark, fatty tissue and briefly soaking the fish in milk or lightly salted water before cooking. Pat it dry afterward, since wet fish splatters and does not brown as well.
Can you fry freshwater fish from frozen?
It is better to thaw freshwater fish completely in the refrigerator before frying it. Thawed fish cooks more evenly and is easier to dry and coat; excess surface ice can make hot oil splatter and leave the crust soggy.
How can you tell when fried freshwater fish is cooked through?
Fried freshwater fish is done when its flesh is opaque and separates easily with a fork at the thickest part. Check the center of a thicker piece rather than judging only by the browned crust, which can cook faster than the inside.
How do you make fried freshwater fish less greasy?
To make fried freshwater fish less greasy, use properly heated oil, fry in uncrowded batches, and let each piece drain on a rack or paper towel. Oil that is too cool and a heavy coating can both leave the fish greasy.
What should you serve with fried freshwater fish?
Fried freshwater fish pairs well with lemon, coleslaw, leafy salad, or roasted vegetables. For a heartier meal, serve it with potatoes or rice; a bright, acidic side helps balance the crisp, rich coating.
How should you store and reheat leftover fried freshwater fish?
Refrigerate leftover fried freshwater fish in a covered container once it has cooled, and eat it promptly. Reheat it in an oven or air fryer to bring back some crispness; microwaving warms it quickly but tends to soften the coating.
Fried freshwater fish Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B6
0.3mg · 18% DV
B5
0.84mg · 17% DV
B3
2.52mg · 16% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
228mg · 33% DV
Potassium ⭐
372mg · 11% DV
Iodine
14µg · 9% DV
Sodium
78mg · 3% DV
Fried freshwater fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried freshwater fish
To burn the 252 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 freshwater fish?
Fried freshwater fish is made by seasoning freshwater species such as carp or trout, then pan-frying or deep-frying them. The fish may be cooked whole, in fillets or in smaller pieces, sometimes with a light flour or cornmeal coating. It is enjoyed in inland food traditions around the world, with the species and preparation varying by place.
The outside is crisp while the flesh stays tender and mild. Serve it hot with lemon and a fresh salad; potatoes, rice or bread are common accompaniments, depending on the meal. It provides protein, while frying adds fat. For a lighter plate, use a modest amount of oil and pair the fish with vegetables.
How Nutritious Is Fried freshwater 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 Fried freshwater 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 Fried freshwater fish Contain Allergens?
Contains these allergens:
Which Diets Is Fried freshwater fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fried freshwater fish Fat Profile
SATURATED
3.24g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.