Group · Fish
Breaded fish fillet
The breaded fish fillet is a classic of the freezer aisle and of fast food. It is a piece of white fish (cod, coley, pollock, hake…) coated in golden breadcrumbs, most often baked or fried. Practical and popular with children and adults alike, it provides good-quality protein and is easy to prepare. Its coating, however, gives it a crunchy texture that is rich in carbohydrate and fat. At around 194 kcal per 100 g, it is a processed product that has a place now and then in a varied diet, as long as you serve it with vegetables and watch how you cook it.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 194 kcal |
| Kilojoules | 810 kJ |
| Protein | 11,9 g |
| Carbohydrate | 13,5 g |
| Fat | 10 g |
| Fibre | 0,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- DHA0,27 g108 %
- Vitamin B121,95 µg78 %
- EPA0,15 g60 %
- Phosphorus164 mg23 %
- Total omega-30,45 g18 %
- Vitamin B929 µg15 %
- Potassium286 mg14 %
- Selenium6,24 µg11 %
See the other 14 nutrients
- Vitamin B31,6 mg10 %
- Magnesium32,4 mg9 %
- Vitamin B60,12 mg9 %
- Manganese0,14 mg7 %
- Vitamin B10,06 mg6 %
- Copper0,06 mg6 %
- Vitamin B20,07 mg5 %
- Vitamin B50,25 mg4 %
- Zinc0,39 mg4 %
- Iodine5 µg3 %
- Iron0,44 mg3 %
- Vitamin A16 µg2 %
- Calcium15,1 mg2 %
- Omega-3 ALA0,03 g2 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
To enjoy the breaded fish fillet without weighing down your plate, choose oven or hot-air cooking rather than frying. This reduces the fat content, which is already close to 12 g per 100 g. Allow one to two fillets per portion, served with a generous helping of vegetables (green beans, broccoli, ratatouille) or a wholegrain starchy food for a balanced meal.
In terms of nutritional value, the breaded fish fillet provides about 11.9 g of protein, 13.5 g of carbohydrate from the coating and only 0.8 g of fibre. The breadcrumbs raise the glycaemic index and the calorie density of the product. If you are watching your weight, it is better to eat it without a fatty sauce: go for a squeeze of lemon, fresh herbs or a spoonful of yoghurt rather than a generous dollop of mayonnaise.
- Cooking: oven at 200 °C for 15 to 20 minutes for a crisp coating without too much oil.
- Storage: keep them in the freezer and cook them straight from frozen, without thawing first.
- Pairings: steamed vegetables, green salad, brown rice or homemade mash.
If you are looking for a less processed alternative, a real fillet from the fish family will provide more omega-3 and less coating. You can also vary things with other breaded products such as fish fingers or breaded prawns, to be eaten with the same moderation.
For active people: the breaded fish fillet provides a useful mix of protein and carbohydrate, helpful in the recovery phase after training. However, its coating and fat content make it a less ideal choice than plain fish or a leaner source of protein. When building muscle, it can round off a high-calorie meal; when cutting, limit the portion and skip the frying. Remember to stay well hydrated around exercise too.
Like all products in the Fish family, the breaded fish fillet is best kept as an occasional treat. Check the label to see the real proportion of fish and the amount of additives. Eaten as part of a vegetable-rich meal and without excess, it fits easily into a well-managed balanced diet.