Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🐟
Skin-on fried fish fillet Calories
Rich in protein; frying increases calories and fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Skin-on fried fish fillet (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 16.5 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Skin-on fried fish fillet Nutrition Facts
Selected: 1 piece (medium) · 150 g
285
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33g
· 66% DV
Fat
16.5g
· 21% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 47% · Fat 53%
Skin-on fried fish fillet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 4.8 g | 24% |
| Trans fat | 0.15 g | |
| Sodium | 375 mg | 16% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33 g | 66% |
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 Medium Skin-on fried fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 285 kcal |
| 1 ounce (thin) | 28 g | 53 kcal |
| 1 piece (small) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (small) | 120 g | 228 kcal |
| 1 serving (medium) | 180 g | 342 kcal |
| 1 piece (large) | 220 g | 418 kcal |
| 1 serving (large) | 250 g | 475 kcal |
| 2 piece (double) | 300 g | 570 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Skin-on fried fish fillet
How do you keep skin-on fried fish fillet skin crispy?
For crispy skin-on fried fish fillet, pat the fish thoroughly dry and start it skin-side down in a properly heated pan. Leave it undisturbed until the skin releases easily, then turn it briefly to finish cooking.
Why does skin-on fried fish fillet stick to the pan?
Skin-on fried fish fillet usually sticks when the pan is not hot enough, the fish is damp, or it is moved too soon. Dry the skin well and wait for it to release naturally before turning it.
Should skin-on fried fish fillet be cooked skin-side down first?
Yes, cook skin-on fried fish fillet skin-side down first in most pan-frying methods. The direct contact helps render and crisp the skin, while the second side usually needs less time to cook through.
Why does the skin curl on skin-on fried fish fillet?
The skin on skin-on fried fish fillet can contract faster than the flesh when heated, causing it to curl. Make a few shallow cuts in the skin and gently press the fillet against the pan at the start.
Can you eat the skin on skin-on fried fish fillet?
Yes, the skin on skin-on fried fish fillet is edible and can be especially enjoyable when crisp. Check that it has been scaled before cooking; if you dislike its texture, simply leave it on the plate.
Which fish works best for skin-on fried fish fillet?
Skin-on fried fish fillet works well with fish that hold together as fillets and have skin that can crisp, such as salmon, sea bass, or sea bream. Cooking time varies with the fish and the thickness of the piece.
How can you tell when skin-on fried fish fillet is cooked through?
Skin-on fried fish fillet is cooked when its flesh turns opaque and separates easily with a fork. Check the thickest part rather than judging by browned skin alone, which can crisp before the center is ready.
Do you need to flour skin-on fried fish fillet before frying?
No, skin-on fried fish fillet does not need flour to fry well. Drying the skin and using a hot pan are more important for crispness; a light flour coating is optional but can make the surface less distinctly crisp.
Can you freeze cooked skin-on fried fish fillet?
Yes, you can freeze cooked skin-on fried fish fillet in an airtight, freezer-safe container, though the skin may lose its crisp texture after thawing. Reheat it in an oven or pan rather than a microwave to restore some crispness.
What should you serve with skin-on fried fish fillet?
Skin-on fried fish fillet pairs well with lemon, roasted or steamed vegetables, potatoes, or a fresh salad. Add acidic accompaniments at serving time so the crispy skin does not sit under sauce and soften.
Skin-on fried fish fillet Vitamins & Minerals
Vitamins
B12
3.75µg · 156% DV
B3
6.75mg · 42% DV
Vitamin D
6µg · 30% DV
B6
0.45mg · 26% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Sodium
375mg · 16% DV
Potassium ⭐
450mg · 13% DV
Skin-on fried fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Skin-on fried fish fillet
To burn the 285 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 Skin-on fried fish fillet?
Skin-on fried fish fillet is a piece of fish cooked with its skin left on, usually in a pan until the outside is crisp and the flesh stays tender. It can be made with many kinds of fish, so the flavour varies by species and season rather than belonging to one particular regional tradition. Serve it hot with lemon, vegetables or a fresh salad; in many places it also works well with potatoes or rice.
It is a protein-rich main dish, with 22 g of protein per 100 g, while frying adds fat and calories. For a lighter plate, use only a little cooking oil and pair the fillet with plenty of greens.
How Nutritious Is Skin-on fried fish fillet?
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 Skin-on fried fish fillet 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 Skin-on fried fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Skin-on fried fish fillet 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
✓ Suitable
Low FODMAP
— Not suitable
Skin-on fried fish fillet Fat Profile
SATURATED
4.8g
MONOUNSATURATED
8.7g
POLYUNSATURATED
6.15g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Skin-on fried fish fillet
Foods Similar to Skin-on fried fish fillet
Have another question about Skin-on fried fish fillet?
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.