Pan-fried sunfish with cornmeal crust
Pan-fried sunfish with cornmeal crust is a classic American Southern dish featuring firm, white sunfish fillets coated in a seasoned cornmeal batter and pan-fried until golden and crispy. It typically uses fresh sunfish, cornmeal, flour, and spices like paprika or cayenne, often served with lemon wedges or tartar sauce. This preparation is especially popular in the Midwest and Southern United States, where sunfish are abundant in lakes and ponds.
🍽️ Nutrition at a glance
This dish is high in protein from the sunfish and moderate in fat from the frying oil, with a small amount of carbohydrates from the cornmeal crust. It provides key nutrients like omega-3 fatty acids, vitamin B12, and selenium, with a rough calorie estimate of 300-350 kcal per serving.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 28 g |
| Carbs | 12 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Vitamin B12 | 2.5 mcg |
| Selenium | 30 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 4 mg |
| Omega-3 fatty acids | 0.5 g |
| Potassium | 350 mg |
| Vitamin D | 1.5 mcg |
| Magnesium | 30 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Sunfish are one of the most sustainable freshwater fish in North America, often caught by recreational anglers, making this dish a celebration of local, accessible ingredients. The cornmeal crust not only adds a satisfying crunch but also enhances the dish's rustic, home-cooked appeal, tying it to traditions of using simple, pantry staples in regional cooking.
