Fried Fish
Good nutritional profile
White fish fillets dusted with flour and fried in oil and butter.
Fried fish in its simplest home form is white fish fillets such as cod, haddock or tilapia seasoned, dusted with flour and pan-fried in oil with a little butter until golden, then served with lemon and parsley. A 145 g fillet has about 250 kcal, 27 g protein and 13 g fat, most of it from the frying oil, with only 4 g carbohydrate. Shake off excess flour and drain on paper to keep the fat down.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 19g | 33.9% |
| Fat | 9.2g | 13.1% |
| Carbs | 3g | 1.0% |
| Simple Sugars | 1.05g | Estimate |
| Complex Carbs | 1.95g | Estimate |
| Water | 68g | 2.7% |
| Calories | 172 | 7.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.83 | g | 9.2% |
| Monounsaturated | 4.76 | g | 19.0% |
| Polyunsaturated | 2.15 | g | 16.5% |
| Omega-3 | 0.645 | g | Estimate |
| EPA | 65 | mg | 7.2% |
| DHA | 123 | mg | 13.7% |
| Omega-6 | 1.505 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.75 | mg |
| Vitamin E | 1.68 | mg |
| Selenium | 35 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 30.1 | mcg | 3.3% |
| vitamin B1 | 0.064 | mg | 5.3% |
| vitamin B2 | 0.06 | mg | 4.6% |
| vitamin B3 | 1.85 | mg | 11.6% |
| vitamin B6 | 0.192 | mg | 11.3% |
| vitamin B9 | 8.45 | mcg | 2.1% |
| vitamin B12 | 0.794 | mcg | 33.1% |
| vitamin C | 3.75 | mg | 4.2% |
| vitamin D | 0.828 (33 IU) | mcg | 5.5% |
| vitamin E | 1.68 | mg | 11.2% |
| vitamin K | 27 | mcg | 22.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 20.5 | mg | 2.1% |
| iron | 0.536 | mg | 3.0% |
| magnesium | 34.7 | mg | 8.7% |
| phosphorus | 213 | mg | 30.4% |
| potassium | 440 | mg | 16.9% |
| sodium | 453 | mg | 19.7% |
| zinc | 0.505 | mg | 4.6% |
| copper | 0.039 | mg | 4.3% |
| manganese | 0.064 | mg | 2.8% |
| selenium | 35 | mcg | 63.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 546 | mg | 78.0% | 167% |
| Isoleucine | 856 | mg | 61.1% | 140% |
| Leucine | 1511 | mg | 55.3% | 121% |
| Lysine | 1685 | mg | 80.2% | 172% |
| Methionine | 750 | mg | 71.4% | 160% |
| Phenylalanine | 1361 | mg | 77.8% | 162% |
| Threonine | 812 | mg | 77.3% | 159% |
| Tryptophan | 209 | mg | 74.6% | 155% |
| Valine | 957 | mg | 52.6% | 117% |
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Recipe
See full recipeIngredients
- White fish fillets (cod, haddock or tilapia), skinless 4 (600 g)
- Plain flour 40 g
- Salt 1 tsp (6 g)
- Black pepper 1/2 tsp
- Vegetable oil 4 tbsp
- Butter 1 tbsp (14 g)
- Lemon 1, cut into wedges
- Parsley, chopped 2 tbsp (8 g)
Instructions
- 1
Pat the fillets dry with paper towels and season both sides with the salt and pepper.
- 2
Spread the flour on a plate, press each fillet into it on both sides and shake off the excess.
- 3
Heat the oil in a large frying pan over medium-high heat until it shimmers.
- 4
Lay the fillets in the pan and fry for 3-4 minutes without moving them, until the underside is golden.
- 5
Turn the fillets, add the butter and fry for 2-3 minutes more, spooning the foaming butter over the fish, until it flakes easily.
- 6
Drain briefly on paper towels, scatter with the parsley and serve with lemon wedges.