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Skinless fried fish Calories
High in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Skinless fried fish (150 g) has 299 calories. That works out to 199 calories per 100 g. It contains 0 g of carbs, 35.3 g of protein, 17.1 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Skinless fried fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
299
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35.3g
· 71% DV
Fat
17.1g
· 22% 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 48% · Fat 52%
Skinless fried fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 299 kcal | |
| Total fat | 17.1 g | 22% |
| Saturated fat | 2.78 g | 14% |
| Trans fat | 0.08 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.3 g | 71% |
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 Skinless fried fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 299 kcal |
| 1 ounce (small) | 28.4 g | 56 kcal |
| 1 piece (small) | 75 g | 149 kcal |
| 100 g | 100 g | 199 kcal |
| 1 serving (small) | 120 g | 239 kcal |
| 1 serving (medium) | 180 g | 358 kcal |
| 1 piece (large) | 225 g | 448 kcal |
| 1 serving (large) | 250 g | 498 kcal |
| 1 piece (extra large) | 300 g | 597 kcal |
Calculated from 199 calories per 100 g.
Frequently Asked Questions About Skinless fried fish
Is skinless fried fish healthy?
Skinless fried fish provides protein, but frying adds fat compared with baking or grilling. For a lighter meal, use a modest amount of oil and serve it with vegetables or salad rather than another fried side.
Which fish is best for skinless fried fish?
Firm, flaky fish such as cod, haddock, pollock, or tilapia work well for skinless fried fish because the fillets are easier to handle without the skin. Thin fillets cook quickly, so watch them closely.
How do you keep skinless fried fish from sticking to the pan?
Pat the fish dry and let the pan and oil heat before adding it. Skinless fried fish can tear if you try to turn it before the underside has browned and released from the pan.
How do you make skinless fried fish crispy?
Dry the surface thoroughly, coat it lightly if desired, and fry in batches so the pan stays hot. Crowding the pan releases moisture and makes skinless fried fish soft instead of crisp.
Can you fry skinless fish without flour or batter?
Yes, skinless fried fish can be cooked without flour or batter. A dry fillet can be pan-fried directly in oil; a light coating adds a browned crust, while thick batter creates a more substantial exterior.
Can you cook frozen fish as skinless fried fish?
It is better to thaw frozen fish in the refrigerator before frying it skinless. Excess water on a frozen or partly thawed fillet can splatter in hot oil and prevent the outside from browning evenly.
How can you tell when skinless fried fish is cooked?
Skinless fried fish is cooked when the flesh turns opaque and separates easily into flakes with a fork. Check the thickest part, since the thinner edges can look done before the center is ready.
How long does skinless fried fish keep in the fridge?
Store leftover skinless fried fish in a sealed container in the refrigerator and eat it soon. Discard it if it has an unusual smell or changed texture, and do not leave cooked fish sitting out for an extended time.
How do you reheat skinless fried fish without making it soggy?
Reheat skinless fried fish in an oven or air fryer so hot air can crisp the coating again. A microwave warms it quickly but tends to soften the outside; heat the fish all the way through.
What should you serve with skinless fried fish?
Skinless fried fish pairs well with a fresh salad, roasted vegetables, rice, or potatoes. A squeeze of lemon and a simple tartar-style sauce add brightness without overpowering the fish.
Skinless fried fish Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B3
7.8mg · 49% DV
Vitamin D
6.3µg · 32% DV
B6
0.52mg · 31% DV
Minerals
Selenium
59µg · 107% DV
Phosphorus
368mg · 53% DV
Iodine
53µg · 35% DV
Potassium ⭐
578mg · 17% DV
Sodium
117mg · 5% DV
Skinless fried fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Skinless fried fish
To burn the 299 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 Skinless fried fish?
Skinless fried fish is fish with the skin removed, cooked in hot oil until the outside is browned and the flesh is tender. It is a preparation rather than a single regional dish, and the fish and seasoning vary from kitchen to kitchen. Some cooks fry it plain; others add a light coating before cooking.
Serve it hot with lemon and herbs, alongside salad, vegetables or potatoes. In Turkey, fried fish is a familiar home-style main course, often brought to the table with greens and shared as part of a meal. It is high in protein, while the fat content depends partly on how much oil it absorbs. For a lighter plate, drain it well and pair it with fresh salad.
How Nutritious Is Skinless fried fish?
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 Skinless fried fish 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 Skinless fried fish Contain Allergens?
Contains these allergens:
Which Diets Is Skinless fried fish 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
Skinless fried fish Fat Profile
SATURATED
2.78g
MONOUNSATURATED
6.53g
POLYUNSATURATED
4.43g
Omega 6:3 ratio 5.2:1
Above the ideal 4:1 (5.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.