Fish fillet, fried as ingredient in sandwiches
Common food
A golden, crispy-fried fish fillet, often made from mild white fish like cod or pollock, is a staple sandwich ingredient. It offers a satisfying crunch on the outside with a tender, flaky interior. Nutritionally, it provides a solid protein boost with a moderate amount of fat from the frying process.
Calorie split: 37% protein · 17% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love the satisfying textural contrast of crispy batter and soft fish, which makes it a universally appealing sandwich filler. Its mild flavor acts as a perfect canvas for bold sauces and toppings, fitting into countless culinary traditions from fast food to gourmet bistros.
⚠️ Watch-outs & how to enjoy it better
The frying process adds significant calories and fat compared to baked or grilled fish, which may be a concern for those monitoring fat intake. To counteract this, pair it with fiber-rich vegetables like lettuce, tomato, or coleslaw in the sandwich, and opt for a smaller portion size as part of a balanced meal.
Key benefits
- High-quality protein source for muscle maintenance
- Contains omega-3 fatty acids from the fish
- Quick and convenient protein for meals
- Provides essential vitamins like B12 and D
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic McDonald's Filet-O-Fish sandwich was invented in 1962 by a franchise owner in Cincinnati to appeal to Catholic customers who abstained from meat on Fridays during Lent.
Full nutrition (USDA data · scales with serving)
| Water | 63.1 g |
| Energy | 195 kcal |
| Protein | 18.2 g |
| Total lipid (fat) | 10.1 g |
| Carbohydrate, by difference | 8.3 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.14 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 250 mg |
| Potassium, K | 312 mg |
| Sodium, Na | 240 mg |
| Zinc, Zn | 0.44 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 28.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.11 mg |
| Niacin | 4.2 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 28.0 ug |
| Folic acid | 14.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 71.9 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 17.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin K (phylloquinone) | 14.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.90 g |
| SFA 18:0 | 2.2 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.04 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.09 g |
| Cholesterol | 60.0 mg |
Amino acid profile (per 100g)
Estimated from DENNY'S, fish fillet, battered or breaded, fried — USDA does not publish this profile for Fish fillet.
| Tryptophan | 0.15 g |
| Threonine | 0.47 g |
| Isoleucine | 0.57 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Methionine | 0.38 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.50 g |
| Tyrosine | 0.42 g |
| Valine | 0.66 g |
| Arginine | 0.81 g |
| Histidine | 0.31 g |
| Alanine | 0.73 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.61 g |
| Proline | 0.76 g |
| Serine | 0.58 g |
FAQ
Is fried fish fillet healthy?
It's a good source of protein and omega-3s, but frying adds extra fat and calories. Healthier preparation methods like baking or air-frying can reduce the fat content significantly.
What fish is typically used?
Mild white fish with a firm texture is standard, such as cod, pollock, haddock, or tilapia. These varieties hold up well to frying and have a neutral flavor that pairs with many ingredients.
How do I keep the coating crispy in a sandwich?
Place a barrier like lettuce or a thin layer of sauce on the bread first to absorb moisture. Assembling the sandwich just before eating also helps maintain the crunch.
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 1.95 kcal/g · 37% calories from protein · 0.3 g fiber · 0.1 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: 0.77 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.