Deep fried fish is a popular dish enjoyed around the world. When fish is coated in batter or breadcrumbs and deep fried, it becomes crispy on the outside and moist and tender on the inside. However, the extra calories from frying can add up quickly. So how many calories are actually in a piece of deep fried fish? The answer depends on a few key factors.
Factors that Determine Calorie Count
There are several variables that determine the calorie count of deep fried fish:
Type of Fish
Different types of fish have different calorie contents per serving. Lean white fish like cod, haddock, and flounder typically have 80-120 calories in a 3 ounce cooked serving. Fattier fish like salmon and mackerel have around 150-200 calories per 3 ounce serving. Shellfish like shrimp and oysters are even lower in calories with only 50-100 calories in 3 ounces.
Cooking Method
Obviously deep frying significantly increases the calorie content of fish. The oil absorbs into the batter adding extra fat and calories. The same piece of fish baked or grilled would have far fewer calories than deep fried.
Portion Size
A larger or smaller piece of fish will have more or less calories. A small 2 ounce piece will have fewer calories than a large 8 ounce fillet. When dining out, portion sizes of fried fish tend to be quite large which packs in more calories.
Batter vs Breadcrumbs
Using a heavy batter versus lighter breadcrumbs will change the calorie count. Thick beer batter absorbs more oil while panko breadcrumbs absorb less. The thicker the coating, the more calories it will have.
Oil Used for Frying
The type of oil used for deep frying also impacts the calorie content. Oils high in saturated fat like lard or shortening absorb more efficiently adding more calories. Meanwhile oils higher in monounsaturated fats like peanut or olive oil absorb less efficiently.
Calories in Common Deep Fried Fish Dishes
Now that we’ve looked at the factors involved, here are the typical calorie counts for some popular deep fried fish dishes:
Fish and Chips
– 4 ounces battered cod: 340 calories
– Large order of thick cut fries: 510 calories
– Tartar sauce: 50 calories
Total Calories: Around 900 calories
Fish and chips is a classic pub food. With its hefty portion size and thick batter, it packs quite a calorie punch.
Fried Shrimp
– 6 large butterflied fried shrimp: 370 calories
– 1/2 cup cocktail sauce: 150 calories
Total Calories: Around 520 calories
Fried shrimp can be lower in calories since shrimp are naturally low fat. Just watch out for heavy batter or sauces which can add more calories.
Fried Catfish
– 6 ounces of cornmeal crusted catfish: 630 calories
– 1/2 cup tartar sauce: 250 calories
– 1/2 cup coleslaw: 180 calories
– 1 hushpuppy: 80 calories
Total Calories: Around 1140 calories
Southern style fried catfish is loaded with calories thanks to its cornmeal crust and plenty of accompaniments.
Fish Tacos
– 2 corn tortillas: 140 calories
– 4 ounces fried cod: 275 calories
– 1/4 cup cabbage slaw: 15 calories
– 1 tablespoon Mexican crema: 30 calories
Total Calories: Around 460 calories
Fish tacos can be a lighter option if you stick to corn tortillas and watch the toppings.
How to Reduce Calories in Fried Fish
If you want to enjoy fried fish but avoid excess calories, here are some tips:
Choose Leaner Fish
Stick to lean white fish like tilapia, cod, or flounder rather than fatty fish like salmon or mackerel.
Use Lighter Breadcrumbs
Avoid heavy beer batter and use panko breadcrumbs instead. Panko fries up crisp while absorbing less oil and calories.
Watch Portion Sizes
Stick to a 4-6 ounce portion of fish rather than a giant 8 ounce fillet to cut calories.
Bake Instead of Fry
Baking fish with just a spritz of oil significantly reduces the calorie count compared to deep frying.
Limit Sauces and Sides
Fill up on lower calorie sides like salads and veggies rather than fries. Use tartar sauce and cocktails sparingly.
Healthier Fish Cooking Methods
To get the health benefits of fish without all the oil and calories from frying, try these lower calorie cooking methods:
Baking
Brush fish lightly with oil and bake at 400°F until it flakes easily with a fork.
Grilling
Brush fish with oil and grill over medium high heat for about 4 minutes per side.
Broiling
Place fish on a broiling pan coated with nonstick spray and broil 4-5 inches from heat for 8-12 minutes.
Poaching
Simmer fish gently in liquid like broth, wine, or water flavored with herbs and aromatics.
Air Frying
Mist fish with oil and cook in an air fryer at 380°F for 8-10 minutes until crispy.
Health Benefits of Fish
Despite the calories, fish delivers important nutrients, so it’s worth including in your diet. Here are some of its top health benefits:
High in Protein
Fish provides high quality protein needed to build and repair muscles. A 3 ounce serving has about 20 grams of protein.
Rich in Omega-3s
Fish like salmon and mackerel contain omega-3 fatty acids that reduce inflammation and heart disease risk.
Low in Saturated Fat
Most fish is low in saturated fat which supports heart health when eaten in moderation.
Good Source of Vitamins
Fish provides vitamins like A, D, and B12. Vitamin D promotes bone health.
Selenium for Immunity
Fish is one of the best sources of selenium, a mineral that enhances immune function.
Conclusion
The number of calories in deep fried fish can vary widely based on the type of fish, portion size, cooking method and accompaniments. While deep fried fish may be higher in calories, fish provides important nutrients for health. Consuming fish prepared by healthier cooking methods such as baking, grilling or air frying can allow you to reap the benefits while minimizing excess calories and fat. Moderation and balance is key when incorporating fried fish into an overall healthy diet.