Breaded and deep-fried sunfish
Breaded and deep-fried sunfish is a popular dish featuring fillets of sunfish (a common freshwater panfish) coated in a seasoned breadcrumb or cornmeal batter and deep-fried until golden and crispy. It typically uses ingredients like sunfish fillets, flour, eggs, breadcrumbs or cornmeal, and oil for frying, and is a staple in American home cooking, especially in the Midwest and South.
🍽️ Nutrition at a glance
This dish is high in protein from the fish and fat from the frying oil, with moderate carbs from the breading. It provides key nutrients like omega-3 fatty acids, vitamin B12, and selenium, and a typical serving contains roughly 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 28 g |
| Carbs | 18 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Vitamin B12 | 2.5 mcg |
| Selenium | 35 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 5 mg |
| Omega-3 (EPA+DHA) | 0.3 g |
| Vitamin D | 1.5 mcg |
| Potassium | 300 mg |
| Magnesium | 25 mg |
Per 4 fillets (150 g) · estimated, varies by recipe
💡 What's interesting
Sunfish is a sustainable, mild-flavored freshwater fish often caught by recreational anglers, making this dish a way to enjoy a 'catch of the day' meal. Deep-frying locks in moisture, creating a contrast between the crispy exterior and tender, flaky interior that highlights the fish's subtle sweetness.
