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Whiting, pan-fried with cornmeal Calories
High-protein pan-fried fish coated with cornmeal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whiting, pan-fried with cornmeal (140 g) has 287 calories. That works out to 205 calories per 100 g. It contains 11.3 g of carbs, 31.4 g of protein, 12.7 g of fat and 0.8 g of fiber. Its 2.4 µg of B12 covers 99% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whiting, pan-fried with cornmeal Nutrition Facts
Selected: 1 piece (medium) · 140 g
287
KCAL / 140G
Carbs
11.3g
· 4% DV
Protein
31.4g
· 63% DV
Fat
12.7g
· 16% 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 16% · Protein 44% · Fat 40%
Whiting, pan-fried with cornmeal nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 287 kcal | |
| Total fat | 12.7 g | 16% |
| Saturated fat | 2.38 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 115 mg | 5% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 31.4 g | 63% |
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 Whiting, pan-fried with cornmeal?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 287 kcal |
| ½ piece (half) | 70 g | 144 kcal |
| 1 piece (small) | 90 g | 185 kcal |
| 100 g | 100 g | 205 kcal |
| 1 cup (shredded) | 120 g | 246 kcal |
| 1 serving (medium) | 160 g | 328 kcal |
| 1 piece (large) | 190 g | 390 kcal |
| 1 serving (large) | 240 g | 492 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Whiting, pan-fried with cornmeal
How do you make whiting, pan-fried with cornmeal?
Whiting, pan-fried with cornmeal, is made by coating dried fish pieces in cornmeal and cooking them in a lightly oiled, preheated pan. Cook in a single layer until the flesh is opaque and flakes easily.
How do you keep whiting, pan-fried with cornmeal, crispy?
To keep whiting, pan-fried with cornmeal, crispy, pat the fish dry before coating it and avoid crowding the pan. Let the coating brown before turning the pieces, and serve soon after cooking.
How do you stop whiting, pan-fried with cornmeal, from sticking or falling apart?
Keep whiting, pan-fried with cornmeal, from sticking or falling apart by drying the fish and heating the pan and oil before adding it. Turn each piece only after the first side has browned, using a wide spatula.
Does whiting, pan-fried with cornmeal, have bones?
It can: whether whiting, pan-fried with cornmeal, has bones depends on the cut. Fillets usually contain fewer bones than bone-in portions, but check carefully before cooking and take care with small bones while eating.
What does whiting, pan-fried with cornmeal, taste like?
Whiting, pan-fried with cornmeal, tastes mild and slightly sweet, with a tender white-fish centre and a toasted cornmeal crust. Its gentle flavour works well with lemon and does not need a strongly flavoured sauce.
What should you serve with whiting, pan-fried with cornmeal?
Serve whiting, pan-fried with cornmeal, with lemon, a crisp salad, or simply cooked vegetables. Slaw, roasted potatoes, or beans also make a satisfying side; choose something fresh to balance the crisp coating.
Can you use frozen fish for whiting, pan-fried with cornmeal?
Yes, you can use frozen fish for whiting, pan-fried with cornmeal. Thaw it in the refrigerator first and pat it very dry; excess surface water makes the cornmeal coating less likely to brown and stay crisp.
Can you bake whiting, pan-fried with cornmeal, instead of frying it?
Yes, you can bake whiting, pan-fried with cornmeal, for a less oily result, although the coating may be less crisp than when pan-fried. Arrange the coated pieces on a lightly oiled tray without overlapping them.
How should you store and reheat leftover whiting, pan-fried with cornmeal?
Refrigerate leftover whiting, pan-fried with cornmeal, in a covered container promptly after the meal. Reheat it in an oven or skillet to help the coating regain some crispness; a microwave tends to soften it.
Is whiting, pan-fried with cornmeal, safe to eat during pregnancy?
Yes, fully cooked whiting, pan-fried with cornmeal, can be eaten during pregnancy; whiting is generally considered a low-mercury fish. Follow local guidance on fish portions, and ask your clinician if your pregnancy or health history calls for individual advice.
Whiting, pan-fried with cornmeal Vitamins & Minerals
Vitamins
B12
2.38µg · 99% DV
B3
6.86mg · 43% DV
B6
0.41mg · 24% DV
Biotin
4.48µg · 15% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
319mg · 46% DV
Iodine
48µg · 32% DV
Potassium ⭐
498mg · 15% DV
Sodium
115mg · 5% DV
Whiting, pan-fried with cornmeal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whiting, pan-fried with cornmeal
To burn the 287 calories in 1 piece (medium) (140 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 Whiting, pan-fried with cornmeal?
Whiting, pan-fried with cornmeal, is a simple fish dish made by coating whiting in cornmeal and frying it in a pan. It is especially familiar in Turkish home cooking and coastal food traditions, where the light coating lets the mild-flavoured fish remain the focus.
The crust turns lightly crisp while the flesh stays tender and flaky. Serve it hot with lemon and a fresh salad, greens or sliced onion; it works well as a straightforward lunch or dinner. It provides substantial protein, while the pan-frying adds richness. For a lighter plate, use just enough oil to cook the fish and pair it with plenty of vegetables.
How Nutritious Is Whiting, pan-fried with cornmeal?
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 Whiting, pan-fried with cornmeal 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 Whiting, pan-fried with cornmeal Contain Allergens?
Contains these allergens:
Which Diets Is Whiting, pan-fried with cornmeal 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
Whiting, pan-fried with cornmeal Fat Profile
SATURATED
2.38g
MONOUNSATURATED
4.76g
POLYUNSATURATED
2.66g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.