Corn Pone and Fried Fish
Corn Pone and Fried Fish is a hearty, traditional Southern American meal featuring deep-fried cornmeal dough patties (corn pone) served alongside crispy fried fish fillets, typically catfish or whiting. The dish relies on simple, rustic ingredients like cornmeal, flour, eggs, and fresh fish, often seasoned with salt, pepper, and sometimes a touch of sugar or onion. It is deeply rooted in rural Southern cuisine, particularly in states like Mississippi, Alabama, and Georgia.
🍽️ Nutrition at a glance
This dish is high in fat and carbohydrates, with a moderate amount of protein from the fish. A typical serving provides a substantial calorie load, around 600-800 kcal, and is rich in energy but can be low in fiber unless paired with vegetables.
Nutrition breakdown
| Calories | 720 kcal |
| Protein | 28 g |
| Carbs | 65 g |
| Fat | 38 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 850 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Phosphorus | 350 mg |
| Selenium | 40 mcg |
| Iron | 3 mg |
| Magnesium | 60 mg |
| Zinc | 2.5 mg |
| Vitamin E | 2 mg |
Per 1 serving (approx. 300 g, including 2 corn pones and 1 fried fish fillet) · estimated, varies by recipe
💡 What's interesting
Corn pone is a descendant of Native American cornmeal breads and was a staple for early settlers and enslaved people, reflecting a history of resourceful cooking. Nutritionally, the combination of cornmeal and fish offers a complete amino acid profile, making it a surprisingly balanced meal despite its fried preparation.
