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Fried sea fish Calories
High protein, higher fat due to frying
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried sea fish (140 g) has 325 calories. That works out to 232 calories per 100 g. It contains 8.1 g of carbs, 31.4 g of protein, 18.5 g of fat and 0.4 g of fiber. Its 3.4 µg of B12 covers 140% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Fried sea fish Nutrition Facts
Selected: 1 piece (medium) · 140 g
325
KCAL / 140G
Carbs
8.1g
· 3% DV
Protein
31.4g
· 63% DV
Fat
18.5g
· 24% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 39% · Fat 51%
Fried sea fish nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 3.64 g | 18% |
| Trans fat | 0.11 g | |
| Sodium | 133 mg | 6% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 0.4 g | 1% |
| Protein | 31.4 g | 63% |
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 sea fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 325 kcal |
| 1 piece (thin) | 70 g | 162 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 piece (thick) | 170 g | 394 kcal |
| 1 serving (whole) | 180 g | 418 kcal |
| 1 piece (large) | 200 g | 464 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Fried sea fish
How do you make fried sea fish crispy?
For crispy fried sea fish, pat the fish thoroughly dry and coat it lightly just before frying. Add it to hot oil without crowding the pan, and leave it undisturbed until the coating browns before turning.
Which fish is best for fried sea fish?
Small fish such as anchovies or sardines fry well whole, while larger sea fish such as sea bass are easier to fry in portions or fillets. Choose pieces of similar thickness so they cook evenly.
Should fried sea fish be coated in flour or batter?
Fried sea fish can be coated in flour for a thin, crisp crust or dipped in batter for a thicker shell. Dry the fish first either way, and shake or let excess coating drip off before frying.
Why does fried sea fish fall apart in the pan?
Fried sea fish can fall apart if it is handled too soon, is very wet, or is turned repeatedly. Dry it well, use a fully heated pan, and wait until the first side has browned enough to release before flipping.
Can you fry sea fish straight from frozen?
It is better to thaw sea fish in the refrigerator before frying. Frozen fish releases water into hot oil, which can cause splattering and prevent the coating from crisping; dry the thawed fish thoroughly before cooking.
What oil is best for frying sea fish?
A neutral oil with a high smoke point, such as canola or sunflower oil, works well for fried sea fish. Use enough to cook the fish evenly, and replace oil that has become dark, smoky, or strongly fish-scented.
What should you serve with fried sea fish?
Fried sea fish pairs well with lemon, a crisp salad, and potatoes or rice. In coastal cuisines it is also served with slaw, pickles, or a tangy sauce, which balance the richness of the fried coating.
How do you keep fried sea fish from smelling up the kitchen?
To limit the smell from fried sea fish, ventilate the kitchen, use fresh oil, and avoid overheating it. Clean the pan and surfaces promptly after cooking, and dispose of used oil in a sealed container rather than down the drain.
How should leftover fried sea fish be stored?
Refrigerate leftover fried sea fish in a covered container once it has cooled, and eat it within a few days. Do not leave it at room temperature for an extended period; reheat it until hot throughout.
Can you reheat fried sea fish without making it soggy?
Yes, reheat fried sea fish in an oven or air fryer to help the coating crisp again. Arrange pieces in a single layer and heat only until hot throughout; a microwave is quicker but usually softens the crust.
Fried sea fish Vitamins & Minerals
Vitamins
B12
3.36µg · 140% DV
B3
6.86mg · 43% DV
B6
0.45mg · 26% DV
Vitamin D
4.34µg · 22% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
322mg · 46% DV
Iodine
48µg · 32% DV
Potassium ⭐
504mg · 15% DV
Sodium
133mg · 6% DV
Fried sea fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried sea 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 Fried sea fish?
Fried sea fish describes a preparation rather than one particular species: pieces or whole fish from the sea are seasoned and cooked in hot oil until browned. It appears in coastal cooking around the world, with the choice of fish and seasoning varying by region.
It is often served hot with lemon and a fresh salad; chips, bread or rice are common sides, depending on the cuisine. The fish provides plenty of protein, while frying makes the dish higher in fat than a grilled version. For a lighter plate, serve it with vegetables and blot away excess oil before serving.
How Nutritious Is Fried sea 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 sea 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 Fried sea fish Contain Allergens?
Contains these allergens:
Which Diets Is Fried sea 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
✓ Suitable
Low FODMAP
— Not suitable
Fried sea fish Fat Profile
SATURATED
3.64g
MONOUNSATURATED
7.14g
POLYUNSATURATED
4.9g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.