Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🐟
Low-oil pan-fried breaded fish Calories
Provides fish protein with a breaded coating; fat content varies with the coating and the small amount of oil used for pan-frying.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil pan-fried breaded fish (150 g) has 330 calories. That works out to 220 calories per 100 g. It contains 25.8 g of carbs, 23.3 g of protein, 13.8 g of fat and 1.2 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Low-oil pan-fried breaded fish Nutrition Facts
Selected: 1 serving (medium) · 150 g
330
KCAL / 150G
Carbs
25.8g
· 9% DV
Protein
23.3g
· 47% DV
Fat
13.8g
· 18% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 29% · Fat 39%
Low-oil pan-fried breaded fish nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.08 g | |
| Sodium | 690 mg | 30% |
| Total carbohydrate | 25.8 g | 9% |
| Fiber | 1.2 g | 4% |
| Protein | 23.3 g | 47% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Low-oil pan-fried breaded fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 330 kcal |
| 1 ounce (medium) | 28 g | 62 kcal |
| 1 piece (small) | 70 g | 154 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (medium) | 100 g | 220 kcal |
| 1 cup (chopped) | 140 g | 308 kcal |
| 1 piece (large) | 150 g | 330 kcal |
| 2 piece (medium) | 200 g | 440 kcal |
| 1 serving (large) | 220 g | 484 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Low-oil pan-fried breaded fish
What is low-oil pan-fried breaded fish made of?
Low-oil pan-fried breaded fish is fish coated in a crisping layer, commonly flour, egg and breadcrumbs, then cooked in a small amount of oil. Commercial fish portions may use a pre-made coating, so the exact ingredients vary by product.
Can you cook low-oil pan-fried breaded fish from frozen?
Yes, low-oil pan-fried breaded fish can often be cooked from frozen. Place the pieces in a single layer in a preheated pan and cook until the coating is golden and the fish is steaming hot and cooked through.
How do you stop low-oil pan-fried breaded fish from getting soggy?
Keep low-oil pan-fried breaded fish crisp by avoiding a crowded pan and letting each side brown before turning. Too many pieces release steam, while moving them too soon can damage the coating.
Which fish works best for low-oil pan-fried breaded fish?
Mild, firm white fish works best for low-oil pan-fried breaded fish because it holds together under the coating. Cod, haddock and pollock are common choices; cut pieces to a similar thickness so they cook evenly.
How do you make low-oil pan-fried breaded fish crispy with less oil?
Use a well-heated nonstick or seasoned pan and only a light film of oil to crisp low-oil pan-fried breaded fish. Pat fresh fish dry before coating, and leave space between pieces so moisture can escape.
Can low-oil pan-fried breaded fish be cooked in an air fryer?
Yes, low-oil pan-fried breaded fish can be cooked in an air fryer, including many frozen breaded portions. Arrange pieces in one layer and lightly oil the surface if needed; follow the product directions to check that the center is cooked.
What should you serve with low-oil pan-fried breaded fish?
Low-oil pan-fried breaded fish pairs well with lemon, a green salad, peas or roasted potatoes. For a lighter plate, add crunchy vegetables and a yogurt-based sauce rather than serving it with several fried sides.
How do you reheat low-oil pan-fried breaded fish without making it soggy?
Reheat low-oil pan-fried breaded fish in an oven or air fryer to help restore the crisp coating. A microwave heats it quickly but tends to soften the breading; make sure the fish is hot throughout before serving.
Can you freeze leftover low-oil pan-fried breaded fish?
Yes, you can freeze cooked low-oil pan-fried breaded fish in an airtight freezer-safe container. The coating may lose some crispness after thawing, so reheat it in an oven or air fryer rather than serving it cold.
Is low-oil pan-fried breaded fish a good choice for weight loss?
Low-oil pan-fried breaded fish can fit into a weight-loss meal, especially with vegetables instead of a large fried side. The breading and cooking oil add energy beyond the fish itself, so portion size and accompaniments matter.
Low-oil pan-fried breaded fish Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
4.2mg · 26% DV
B6
0.27mg · 16% DV
B1
0.18mg · 15% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
285mg · 41% DV
Sodium
690mg · 30% DV
Iodine
23µg · 15% DV
Potassium ⭐
420mg · 12% DV
Low-oil pan-fried breaded fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil pan-fried breaded fish
To burn the 330 calories in 1 serving (medium) (150 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 Low-oil pan-fried breaded fish?
Low-oil pan-fried breaded fish is made by coating fish fillets in a crumb mixture and cooking them in a small amount of oil. The style is a familiar, practical way to prepare fish in home kitchens, though the fish and coating can vary. Pan-frying gives the outside a crisp, golden finish while the centre stays tender. Serve it with lemon and a green salad, vegetables or potatoes for an easy lunch or dinner; in the UK and elsewhere, it also makes a simple alternative to deep-fried fish.
It provides fish protein alongside carbohydrates from the coating, while the amount of fat depends partly on how much oil is used. For a lighter plate, keep the oil measured and add vegetables or salad.
How Nutritious Is Low-oil pan-fried breaded fish?
Nutrient density
Medium
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 Low-oil pan-fried breaded 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 Low-oil pan-fried breaded fish Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil pan-fried breaded fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-oil pan-fried breaded fish Fat Profile
SATURATED
2.7g
MONOUNSATURATED
6g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 5.9:1
Above the ideal 4:1 (5.9:1).
Compare Low-oil pan-fried breaded fish
Foods Similar to Low-oil pan-fried breaded fish
Have another question about Low-oil pan-fried breaded fish?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.