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Pan-Fried Cornmeal Bonito Calories
Source of protein and omega-3
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-Fried Cornmeal Bonito (150 g) has 348 calories. That works out to 232 calories per 100 g. It contains 15.3 g of carbs, 37.2 g of protein, 15.2 g of fat and 1.4 g of fiber. Its 12.9 µg of B12 covers 538% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Pan-Fried Cornmeal Bonito Nutrition Facts
Selected: 1 piece (medium) · 150 g
348
KCAL / 150G
Carbs
15.3g
· 6% DV
Protein
37.2g
· 74% DV
Fat
15.2g
· 19% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 43% · Fat 39%
Pan-Fried Cornmeal Bonito nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 348 kcal | |
| Total fat | 15.2 g | 19% |
| Saturated fat | 2.47 g | 12% |
| Trans fat | 0.05 g | |
| Sodium | 158 mg | 7% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 1.4 g | 5% |
| Protein | 37.2 g | 74% |
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 Pan-Fried Cornmeal Bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 348 kcal |
| 1 piece (extra small) | 45 g | 104 kcal |
| 1 piece (small) | 90 g | 209 kcal |
| 100 g | 100 g | 232 kcal |
| 1 serving (medium) | 180 g | 418 kcal |
| 1 piece (large) | 220 g | 510 kcal |
| 1 serving (large) | 280 g | 650 kcal |
| 2 piece (double) | 300 g | 696 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Pan-Fried Cornmeal Bonito
How do you make Pan-Fried Cornmeal Bonito?
To make Pan-Fried Cornmeal Bonito, pat the fish dry, season it, and coat each piece lightly in cornmeal. Shake off the excess, then fry in a preheated skillet until the coating is crisp and the fish is cooked through.
Should you soak Pan-Fried Cornmeal Bonito in milk before cooking?
No, soaking Pan-Fried Cornmeal Bonito in milk is not necessary. Fresh bonito has a clean, savory flavor that can be masked by soaking; patting it dry and seasoning it just before coating helps the cornmeal adhere and crisp.
How do you stop Pan-Fried Cornmeal Bonito from sticking to the pan?
Use a well-heated skillet with enough oil to lightly coat the cooking surface, and leave space between the pieces of Pan-Fried Cornmeal Bonito. Let the crust set before turning; moving the fish too early can tear its coating.
Can you cook Pan-Fried Cornmeal Bonito with the skin on?
Yes, you can cook Pan-Fried Cornmeal Bonito with the skin on if the fish has been cleaned and scaled. The skin can help the pieces hold together, but dry it thoroughly first so moisture does not prevent the cornmeal coating from crisping.
What sauce goes with Pan-Fried Cornmeal Bonito?
A squeeze of lemon is an easy match for Pan-Fried Cornmeal Bonito; a simple parsley-and-garlic sauce also complements its rich flavor. Serve sauce on the side rather than pouring it over the fish, so the cornmeal crust stays crisp.
Can you make Pan-Fried Cornmeal Bonito in an air fryer?
Yes, Pan-Fried Cornmeal Bonito can be cooked in an air fryer, though its crust may be less evenly browned than in a skillet. Arrange the lightly oiled, cornmeal-coated pieces in a single layer and turn them when the coating has set.
How can you tell when Pan-Fried Cornmeal Bonito is cooked?
Pan-Fried Cornmeal Bonito is ready when the coating is golden and the flesh in the thickest part is opaque and separates easily with a fork. Avoid judging it by the crust alone, since the outside can brown before the center cooks through.
What can you serve with Pan-Fried Cornmeal Bonito?
Serve Pan-Fried Cornmeal Bonito with a crisp green salad, lemon, or roasted vegetables. Rice or potatoes make it a more filling meal, while a sharp slaw adds freshness that balances the browned cornmeal coating.
How should you store leftover Pan-Fried Cornmeal Bonito?
Refrigerate leftover Pan-Fried Cornmeal Bonito in a covered container once it has cooled, and eat it promptly. Reheat it in a skillet or oven to bring back some crispness; storing it with sauce makes the coating soggy.
Is Pan-Fried Cornmeal Bonito a healthy way to eat bonito?
Pan-Fried Cornmeal Bonito provides protein and omega-3 fats, but frying adds oil and the cornmeal adds a coating. Use only enough oil to brown the fish, and pair it with vegetables for a balanced meal.
Pan-Fried Cornmeal Bonito Vitamins & Minerals
Vitamins
B12
12.9µg · 538% DV
B3
16.2mg · 101% DV
B6
0.81mg · 48% DV
Vitamin D
6.9µg · 35% DV
Minerals
Selenium
71µg · 129% DV
Phosphorus
368mg · 53% DV
Iodine
39µg · 26% DV
Copper
0.17mg · 19% DV
Potassium ⭐
585mg · 17% DV
Sodium
158mg · 7% DV
Pan-Fried Cornmeal Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Fried Cornmeal Bonito
To burn the 348 calories in 1 piece (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 Pan-Fried Cornmeal Bonito?
Pan-Fried Cornmeal Bonito is made by coating slices of bonito in cornmeal and cooking them in a pan. Bonito is a firm, flavourful migratory fish; in Turkey it is especially associated with the autumn catch, and cornmeal-crusted fish is familiar in Black Sea cooking.
The coating turns lightly crisp while the fish stays tender and substantial. In Turkey, it is commonly served hot with lemon, onion and salad, as a straightforward lunch or dinner. It provides protein and omega-3, while the coating and cooking oil make it more filling. For a lighter plate, use just enough oil to brown the fish and pair it with plenty of vegetables.
How Nutritious Is Pan-Fried Cornmeal Bonito?
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 Pan-Fried Cornmeal Bonito 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 Pan-Fried Cornmeal Bonito Contain Allergens?
Contains these allergens:
Which Diets Is Pan-Fried Cornmeal Bonito Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pan-Fried Cornmeal Bonito Fat Profile
SATURATED
2.47g
MONOUNSATURATED
6.23g
POLYUNSATURATED
4.88g
Omega 6:3 ratio 1.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.