Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cornmeal-crusted sole fish Calories
Lean protein, crispy cornmeal crust, low saturated fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cornmeal-crusted sole fish (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 9.8 g of carbs, 19.8 g of protein, 5 g of fat and 0.8 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cornmeal-crusted sole fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
174
KCAL / 120G
Carbs
9.8g
· 4% DV
Protein
19.8g
· 40% DV
Fat
5g
· 6% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 48% · Fat 28%
Cornmeal-crusted sole fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 19.8 g | 40% |
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 Cornmeal-crusted sole fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 174 kcal |
| 1 piece (extra small) | 60 g | 87 kcal |
| 1 piece (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 1 piece (large) | 180 g | 261 kcal |
| 1 serving (large) | 200 g | 290 kcal |
| 2 piece (double) | 240 g | 348 kcal |
| 1 piece (jumbo) | 250 g | 363 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Cornmeal-crusted sole fish
What is cornmeal-crusted sole fish?
Cornmeal-crusted sole fish is sole fillet coated in cornmeal and cooked until the outside is crisp. Sole is a mild, delicate flatfish, so the crunchy coating adds texture without overpowering its gentle flavor.
How do you keep cornmeal-crusted sole fish from falling apart?
Handle cornmeal-crusted sole fish gently, because sole fillets are thin and tender. Pat the fish dry, coat it evenly, and wait until the underside has browned and releases from the pan before turning it with a wide spatula.
Can you air-fry cornmeal-crusted sole fish?
Yes, cornmeal-crusted sole fish can be air-fried. Arrange the coated pieces in a single layer with space between them, lightly spray or brush the crust with oil, and check early so the delicate fish does not dry out.
Does cornmeal-crusted sole fish taste strongly fishy?
No, cornmeal-crusted sole fish usually has a mild, delicate flavor rather than a strongly fishy taste. Fresh sole, a light coating, and a squeeze of lemon let its subtle flavor come through.
What can I use instead of cornmeal for cornmeal-crusted sole fish?
Fine polenta or finely ground cornmeal can replace the cornmeal in cornmeal-crusted sole fish, though the texture may be slightly different. Wheat flour or breadcrumbs also coat sole, but they no longer make it a cornmeal-crusted dish.
How do you stop cornmeal-crusted sole fish from getting soggy?
Keep cornmeal-crusted sole fish crisp by drying the fillets well, cooking them in a hot pan without crowding, and serving them soon after cooking. Resting the fish on a wire rack helps steam escape instead of softening the underside.
Can you bake cornmeal-crusted sole fish instead of frying it?
Yes, you can bake cornmeal-crusted sole fish on a lightly oiled tray. Brush or spray the coating with a little oil and leave space around each piece; baking uses less oil, but the crust may be less crisp than pan-frying.
What sauces go well with cornmeal-crusted sole fish?
Lemon butter, tartar sauce, or a simple yogurt-and-herb sauce pairs well with cornmeal-crusted sole fish. Add sauce at the table rather than pouring it over the fish, so the cornmeal crust stays crisp.
Can you freeze cooked cornmeal-crusted sole fish?
Yes, cooked cornmeal-crusted sole fish can be frozen, although its crust may lose some crispness after thawing. Cool it promptly, wrap the pieces securely, and reheat from thawed in an oven or air fryer for a better texture.
Is cornmeal-crusted sole fish a good choice for a light meal?
It can be part of a light meal, especially when baked or cooked with little oil and served with vegetables. Pan-frying adds richness, so pair the fish with a fresh salad rather than another heavy side.
Cornmeal-crusted sole fish Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
B6
0.19mg · 11% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
204mg · 29% DV
Iodine
34µg · 23% DV
Sodium
264mg · 11% DV
Potassium ⭐
312mg · 9% DV
Cornmeal-crusted sole fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cornmeal-crusted sole fish
To burn the 174 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 Cornmeal-crusted sole fish?
Cornmeal-crusted sole fish is a simple preparation of delicate, mild-flavoured sole coated in cornmeal and cooked until the outside is crisp. It fits naturally into home-style coastal cooking, including Turkish meals, where the light coating lets the tender fish remain the focus.
Serve it hot with lemon and a green salad or vegetables; it works well as a straightforward main course. Sole provides lean protein, while the cornmeal adds a little carbohydrate and crunch. For a lighter plate, use only a little oil in the pan and pair the fish with plenty of vegetables.
How Nutritious Is Cornmeal-crusted sole 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 Cornmeal-crusted sole 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 Cornmeal-crusted sole fish Contain Allergens?
Contains these allergens:
Which Diets Is Cornmeal-crusted sole 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
Cornmeal-crusted sole fish Fat Profile
SATURATED
1.08g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Cornmeal-crusted sole fish
Foods Similar to Cornmeal-crusted sole fish
Have another question about Cornmeal-crusted sole fish?
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.