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Pan-fried whiting with cornmeal Calories
Protein-rich whiting coated with cornmeal and pan-fried; higher in calories than plain whiting because of absorbed cooking oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan-fried whiting with cornmeal (150 g) has 330 calories. That works out to 220 calories per 100 g. It contains 14.3 g of carbs, 30.8 g of protein, 16.8 g of fat and 1.4 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Pan-fried whiting with cornmeal Nutrition Facts
Selected: 1 serving (medium) · 150 g
330
KCAL / 150G
Carbs
14.3g
· 5% DV
Protein
30.8g
· 62% DV
Fat
16.8g
· 22% 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 17% · Protein 37% · Fat 46%
Pan-fried whiting with cornmeal nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.12 g | |
| Sodium | 435 mg | 19% |
| Total carbohydrate | 14.3 g | 5% |
| Fiber | 1.4 g | 5% |
| Protein | 30.8 g | 62% |
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 Serving of Pan-fried whiting with cornmeal?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 330 kcal |
| 1 ounce (whole) | 28 g | 62 kcal |
| 1 piece (small) | 75 g | 165 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (small) | 120 g | 264 kcal |
| 1 cup (chopped) | 140 g | 308 kcal |
| 2 piece (medium) | 150 g | 330 kcal |
| 1 serving (medium) | 180 g | 396 kcal |
| 3 piece (large) | 225 g | 495 kcal |
| 1 serving (large) | 250 g | 550 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Pan-fried whiting with cornmeal
Can you make pan-fried whiting with cornmeal from frozen fish?
Yes, you can make pan-fried whiting with cornmeal from frozen fish, but thaw it completely in the refrigerator first. Pat the fillets very dry before coating them; excess moisture makes the cornmeal clump and can cause the fish to steam instead of brown.
How do you stop pan-fried whiting with cornmeal from sticking to the pan?
To stop pan-fried whiting with cornmeal from sticking, use a well-heated nonstick or seasoned pan and let the oil warm before adding the fish. Leave each fillet undisturbed until its underside releases easily, rather than trying to lift it too soon.
Why does the coating fall off pan-fried whiting with cornmeal?
The coating on pan-fried whiting with cornmeal usually falls off when the fillets are damp, the pan is too cool, or the fish is moved before the crust sets. Dry the fish thoroughly, shake off excess cornmeal, and turn it only once if possible.
Is cornmeal or flour better for pan-fried whiting with cornmeal?
Cornmeal gives pan-fried whiting with cornmeal a distinctly grainy, crisp crust, while wheat flour makes a finer, softer coating. Use finely ground cornmeal for an even layer; coarse meal can produce a crunchier texture but may shed more easily.
Does pan-fried whiting with cornmeal have bones?
It can: pan-fried whiting with cornmeal may still contain small bones, even when made with fillets. Check each piece before serving, especially for children, and remove any bones you find rather than assuming the coating means the fish is boneless.
What goes well with pan-fried whiting with cornmeal?
Pan-fried whiting with cornmeal pairs well with lemon, a crisp green salad, and steamed or roasted vegetables. For a more filling meal, serve it with potatoes or rice; a fresh, acidic side helps balance the richness of the fried coating.
Can you bake pan-fried whiting with cornmeal instead of frying it?
Yes, you can bake pan-fried whiting with cornmeal, although the result will be less like a traditional pan-fried crust. Arrange coated fillets in one layer on a lightly oiled tray and turn them once during cooking so both sides brown.
How long does leftover pan-fried whiting with cornmeal keep?
Leftover pan-fried whiting with cornmeal keeps for up to three to four days in the refrigerator when promptly cooled and stored in a covered container. Keep it separate from raw seafood, and discard it if it has been left at room temperature for over two hours.
What is the best way to reheat pan-fried whiting with cornmeal?
Reheat pan-fried whiting with cornmeal in an oven or air fryer to bring back some crispness; spread the pieces out rather than stacking them. A microwave is quicker but softens the crust, so use it only when texture is not a priority.
How do you reduce the fishy smell of pan-fried whiting with cornmeal?
To reduce the fishy smell of pan-fried whiting with cornmeal, start with fresh fish, keep it chilled until cooking, and pat it dry before coating. Cook with good ventilation, then clean the pan and utensils promptly so fish residue does not linger.
Pan-fried whiting with cornmeal Vitamins & Minerals
Vitamins
B12
2.7µg · 113% DV
B3
6.15mg · 38% DV
B6
0.33mg · 19% DV
B5
0.83mg · 17% DV
Minerals
Selenium
51µg · 93% DV
Phosphorus
308mg · 44% DV
Iodine
48µg · 32% DV
Sodium
435mg · 19% DV
Potassium ⭐
465mg · 14% DV
Pan-fried whiting with cornmeal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried whiting with cornmeal
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 Pan-fried whiting with cornmeal?
Pan-fried whiting with cornmeal is made by coating mild, flaky whiting in cornmeal and frying it in a pan. Whiting is a familiar catch in Turkish coastal cooking, especially around the Black Sea, where a simple cornmeal coating lets the fish’s delicate flavour come through.
The coating turns lightly crisp while the fish stays tender inside. Serve it hot with lemon, a green salad or roasted vegetables; it also works well as part of a fish supper with bread. Whiting provides plenty of protein, while the absorbed cooking oil makes this richer in fat and calories than plain fish. For a lighter result, use just enough oil to coat the pan and shake off excess cornmeal.
How Nutritious Is Pan-fried whiting with cornmeal?
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 whiting with cornmeal 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 whiting with cornmeal Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried whiting with cornmeal 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
— Not suitable
Low FODMAP
— Not suitable
Pan-fried whiting with cornmeal Fat Profile
SATURATED
3.15g
MONOUNSATURATED
7.2g
POLYUNSATURATED
4.8g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.