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Baked cornmeal-coated sardines Calories
Rich in omega-3, high in protein, provides calcium from edible bones
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked cornmeal-coated sardines (90 g) has 207 calories. That works out to 230 calories per 100 g. It contains 7.7 g of carbs, 21.6 g of protein, 9.9 g of fat and 0.9 g of fiber. Its 7.7 µg of B12 covers 319% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Baked cornmeal-coated sardines Nutrition Facts
Selected: 1 piece (medium) · 90 g
207
KCAL / 90G
Carbs
7.7g
· 3% DV
Protein
21.6g
· 43% DV
Fat
9.9g
· 13% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 42% · Fat 43%
Baked cornmeal-coated sardines nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 207 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 2.07 g | 10% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 0.9 g | 3% |
| 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 Baked cornmeal-coated sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 207 kcal |
| 1 piece (small) | 60 g | 138 kcal |
| ½ cup (shredded) | 85 g | 196 kcal |
| 100 g | 100 g | 230 kcal |
| 1 piece (large) | 120 g | 276 kcal |
| 1 serving (medium) | 150 g | 345 kcal |
| 1 cup (shredded) | 170 g | 391 kcal |
| 2 piece (double) | 180 g | 414 kcal |
| 1 serving (large) | 220 g | 506 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Baked cornmeal-coated sardines
How do you make baked cornmeal-coated sardines?
To make baked cornmeal-coated sardines, pat cleaned sardines dry, season them, and coat them lightly with cornmeal. Arrange them with space between each fish on a baking tray, brush or drizzle with a little oil, and bake until the flesh is opaque and flakes easily.
How do you keep the cornmeal coating on baked cornmeal-coated sardines?
Dry the sardines thoroughly before coating them; moisture is the main reason the cornmeal slides off. Shake off excess flour, then place the fish on the tray without crowding or moving them repeatedly while the coating sets.
Can you eat the bones in baked cornmeal-coated sardines?
Yes, the fine bones in baked cornmeal-coated sardines are usually edible, especially when the fish are cooked until tender. Larger backbone pieces can still feel firm, so check each fish carefully and remove any bones that are uncomfortable to eat.
How do you make baked cornmeal-coated sardines crispy?
For crispier baked cornmeal-coated sardines, start with dry fish, use a thin cornmeal layer, and leave space around each piece so steam can escape. A light coating of oil helps the crust brown; overcrowding the tray tends to make it soft.
What should you serve with baked cornmeal-coated sardines?
Serve baked cornmeal-coated sardines with lemon and a crisp salad; sliced onion, herbs, or roasted vegetables also work well. For a more substantial meal, pair them with potatoes or rice, keeping the sides simple so the sardines remain the focus.
Do you need to clean sardines before making baked cornmeal-coated sardines?
Yes, clean the sardines before making baked cornmeal-coated sardines by removing the guts and rinsing away visible debris if needed. Pat them completely dry afterward; wet fish will make the cornmeal coating clump and can prevent it from crisping.
Can you make baked cornmeal-coated sardines with frozen sardines?
Yes, thaw frozen sardines in the refrigerator before making baked cornmeal-coated sardines. Drain away any liquid and pat the fish very dry before coating; putting them into the oven while still icy can leave the coating soggy and the fish unevenly cooked.
How do you stop baked cornmeal-coated sardines from smelling fishy?
Use fresh sardines, keep them chilled until preparation, and clean and cook them promptly to limit strong odors. Ventilate the kitchen while baking, and add lemon at the table rather than relying on it to cover up fish that is no longer fresh.
How long do leftover baked cornmeal-coated sardines keep?
Refrigerate leftover baked cornmeal-coated sardines promptly in a covered container and eat them within a few days. Reheat them in the oven to help the coating regain some crispness; discard leftovers that have been left out for an extended time.
Are baked cornmeal-coated sardines safe to eat during pregnancy?
Yes, fully cooked baked cornmeal-coated sardines are generally a low-mercury seafood choice during pregnancy. Keep the fish properly refrigerated and cook it through; if you have pregnancy-specific dietary restrictions or questions about how much seafood to eat, ask your clinician.
Baked cornmeal-coated sardines Vitamins & Minerals
Vitamins
B12
7.65µg · 319% DV
B3
5.22mg · 33% DV
Vitamin D
4.32µg · 22% DV
B2
0.21mg · 16% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
270mg · 39% DV
Calcium
288mg · 29% DV
Iodine
31µg · 21% DV
Sodium
324mg · 14% DV
Potassium ⭐
351mg · 10% DV
Baked cornmeal-coated sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked cornmeal-coated sardines
To burn the 207 calories in 1 piece (medium) (90 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 Baked cornmeal-coated sardines?
Baked cornmeal-coated sardines are cleaned sardines lightly coated in cornmeal and cooked in the oven. Sardines are a familiar fish around the Mediterranean, including coastal Turkey, where cornmeal is used to give fish a light, crisp coating. Baking keeps the preparation simple and avoids the deeper oiliness of frying.
The outside turns lightly crisp while the sardines stay tender and savoury. Serve them hot with lemon, a fresh salad or seasonal greens; crusty bread makes an easy accompaniment. They provide plenty of protein, and soft, edible bones contribute calcium. For a lighter meal, use just enough oil to coat the fish and pair it with vegetables.
How Nutritious Is Baked cornmeal-coated sardines?
Nutrient density
Very 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 Baked cornmeal-coated sardines 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 Baked cornmeal-coated sardines Contain Allergens?
Contains these allergens:
Which Diets Is Baked cornmeal-coated sardines 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
Baked cornmeal-coated sardines Fat Profile
SATURATED
2.07g
MONOUNSATURATED
2.88g
POLYUNSATURATED
2.61g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.