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Sesame Breaded Fish Calories
Fish fillet coated with sesame seeds and breadcrumbs, then fried. Source of protein, omega-3, and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sesame Breaded Fish (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 14.4 g of carbs, 19.2 g of protein, 13.2 g of fat and 2.2 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Sesame Breaded Fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
14.4g
· 5% DV
Protein
19.2g
· 38% DV
Fat
13.2g
· 17% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 30% · Fat 47%
Sesame Breaded Fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 13.2 g | 17% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 19.2 g | 38% |
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 Sesame Breaded Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 piece (extra small) | 60 g | 126 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 2 piece (double) | 240 g | 504 kcal |
| 1 piece (jumbo) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Sesame Breaded Fish
What is sesame breaded fish made of?
Sesame breaded fish is fish fillet coated in breadcrumbs and sesame seeds, then cooked until crisp. The coating adds a nutty flavour and crunchy texture; recipes commonly use egg to help it stick to the fish.
How do you make sesame breaded fish crispy?
For crisp sesame breaded fish, pat the fillets dry, press the coating on firmly, and leave space between pieces as they cook. A light coating of oil and a hot oven or pan helps the breadcrumbs brown instead of turning soggy.
Which fish works best for sesame breaded fish?
Mild, firm white fish such as cod, haddock, or pollock works well for sesame breaded fish. Choose fillets of similar thickness so they cook evenly and are less likely to break when you turn them.
Can you cook sesame breaded fish in an air fryer?
Yes, sesame breaded fish can be cooked in an air fryer. Arrange the pieces in a single layer, lightly spray the coating with oil, and cook until golden and the fish flakes easily; avoid overcrowding for a crisp finish.
Can you bake sesame breaded fish instead of frying it?
Yes, bake sesame breaded fish on a lightly oiled or parchment-lined tray for a less hands-on alternative to pan-frying. Brush or spray the coating with a little oil so it browns, and turn the fillets if needed for even colour.
What sauce goes well with sesame breaded fish?
Tartar sauce, lemon-garlic yogurt, or a ginger-soy dipping sauce pairs well with sesame breaded fish. A squeeze of lemon is an easy option when you want to brighten the rich, toasted sesame coating without masking the fish.
What should you serve with sesame breaded fish?
Serve sesame breaded fish with slaw, a green salad, roasted vegetables, or potatoes. Crisp, fresh sides balance the crunchy coating, while rice makes it a more filling meal, especially with a tangy dipping sauce.
Can you freeze sesame breaded fish?
Yes, sesame breaded fish can be frozen, although the coating may lose some crispness after thawing. Freeze pieces separately before packing them together, and reheat them from frozen in an oven or air fryer rather than a microwave.
How do you reheat leftover sesame breaded fish?
Reheat leftover sesame breaded fish in an oven or air fryer until hot throughout; this helps restore some crunch. A microwave is quicker but tends to soften the sesame-breadcrumb coating, so use it only if texture is not a priority.
Is sesame breaded fish a healthy choice?
Sesame breaded fish provides protein, but frying and the breadcrumb coating make it a richer choice than simply cooked fish. Baking it and pairing it with vegetables is an easy way to make the meal lighter without giving up the sesame crust.
Sesame Breaded Fish Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
2.52mg · 16% DV
B6
0.26mg · 15% DV
Vitamin E
2.16mg · 14% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
216mg · 31% DV
Iodine
38µg · 25% DV
Copper
0.16mg · 18% DV
Sodium
384mg · 17% DV
Potassium ⭐
312mg · 9% DV
Sesame Breaded Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sesame Breaded Fish
To burn the 252 calories in 1 piece (medium) (120 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 Sesame Breaded Fish?
Sesame Breaded Fish is made by coating fish fillets in sesame seeds and breadcrumbs, then frying them until crisp and golden. The contrast between the tender fish and crunchy, nutty coating makes it an easy centrepiece for a casual meal.
Serve it hot with lemon, a fresh salad and potatoes or rice; smaller pieces also work well in a sandwich or as part of a shared table. It provides protein, while the coating and frying add much of its energy. For a lighter take, bake the coated fillets instead, and pair them with vegetables or a simple slaw.
How Nutritious Is Sesame 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 Sesame 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 Sesame Breaded Fish Contain Allergens?
Contains these allergens:
Which Diets Is Sesame Breaded Fish 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
Sesame Breaded Fish Fat Profile
SATURATED
2.52g
MONOUNSATURATED
5.04g
POLYUNSATURATED
3.96g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.