Fish, croaker, Atlantic, cooked, breaded and fried
Whole food · Finfish and Shellfish Products
Breaded and fried Atlantic croaker transforms a mild, flaky white fish into a golden, crunchy delight. The coating crisps up beautifully while the tender fish inside stays moist and savory. At 221 kcal per 100g, it offers a solid 18.2g of protein with a moderate fat content from the frying process.
Calorie split: 34% protein · 14% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love the satisfying contrast of the crispy, seasoned breading against the delicate, flaky fish inside. It's a comfort food staple in many coastal cuisines, often served with tartar sauce, lemon, or a simple side of coleslaw.
⚠️ Watch-outs & how to enjoy it better
The frying process adds significant fat and calories, which can be a concern for those monitoring intake. To counteract this, bake or air-fry the breaded fish instead, or pair it with a large, fiber-rich salad and a squeeze of lemon to enhance satiety without extra calories.
Key benefits
- Rich source of lean protein for muscle maintenance
- Contains omega-3 fatty acids from the fish itself
- Provides B vitamins, especially B12 and niacin
- Offers selenium and phosphorus for bone health
- Quick-cooking and versatile for weeknight meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Atlantic croaker gets its name from the 'croaking' sound males make by vibrating their swim bladders with special muscles, a sound often heard near docks at night.
Full nutrition (USDA data · scales with serving)
| Water | 59.8 g |
| Energy | 221 kcal |
| Energy | 925 kj |
| Protein | 18.2 g |
| Total lipid (fat) | 12.7 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 7.5 g |
| Fiber, total dietary | 0.40 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 0.86 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 217 mg |
| Potassium, K | 340 mg |
| Sodium, Na | 348 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.08 mg |
| Selenium, Se | 38.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.13 mg |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.74 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 34.0 ug |
| Folic acid | 16.0 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 45.0 ug |
| Vitamin B-12 | 2.1 ug |
| Vitamin A, RAE | 23.0 ug |
| Retinol | 23.0 ug |
| Vitamin A, IU | 75.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 16:1 | 0.44 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.08 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.11 g |
| PUFA 22:5 n-3 (DPA) | 0.08 g |
| PUFA 22:6 n-3 (DHA) | 0.09 g |
| Cholesterol | 84.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.79 g |
| Isoleucine | 0.85 g |
| Leucine | 1.5 g |
| Lysine | 1.6 g |
| Methionine | 0.53 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.74 g |
| Tyrosine | 0.62 g |
| Valine | 0.95 g |
| Arginine | 1.1 g |
| Histidine | 0.53 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.85 g |
| Proline | 0.76 g |
| Serine | 0.79 g |
FAQ
Is breaded and fried croaker healthy?
While it provides good protein and omega-3s, the frying adds fat and calories. Baking or air-frying can reduce the fat content while keeping the crispy texture.
How do I prevent the breading from falling off?
Pat the fish dry before breading, use a light dusting of flour first, then egg wash, and ensure the oil is hot enough (around 350°F/175°C) for frying.
Can I use frozen croaker for this recipe?
Yes, but thaw it completely in the refrigerator and pat it very dry before breading to avoid sogginess.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.21 kcal/g · 33% calories from protein · 0.4 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.