Calories in Fish Fry

The figure is ICMR-NIN's approximate value for 2 big pieces of fried fish, about 190 kcal, halved to give one piece. 'Big' is the only description of size, and no weight is attached, so it is a loose guide. The version behind it is mackerel, coated in a mixture of besan and maida with onion and lemon juice, and fried. A thick steak of surmai or rohu, a whole pomfret, or a Bengali-style piece fried plain in mustard oil are all called fish fry and will not match one number. Three pieces at this rate are about 285 kcal.

Fish fry differs from the other snacks in this group because its centre is a protein food, not potato or flour. The energy comes from three places. The fish itself supplies protein and its own natural fat, and mackerel is one of the oilier fish. The coating of besan and maida adds a thin layer of starch. The frying oil adds the rest, and how much depends on the coating: a bare, spice-rubbed piece takes up little, while a thick batter or crumb coat absorbs far more. The guideline gives only the total, not how it divides between these.

One piece is about 5% of a sedentary man's daily energy requirement and 6% of a woman's, and two pieces, about 190 kcal, make a reasonable main item with rice, dal and a vegetable. Unlike a samosa at 200 kcal or a plate of pakoras, fried fish contributes protein to the meal, so it takes the place of a dish instead of only adding to it. Among the 10 fried items in this set it is sixth lightest per piece, between dahi vada at 90 kcal and aloo bonda at 100 kcal. The oil is still worth watching.

The guideline offers only an approximate calorie figure for fried fish, with no protein value, so this page cannot say how much protein a piece provides. Fish is a protein food, but deep frying adds oil that grilled or curried fish does not carry, and marinades are often salty. Anyone on a diet plan for blood pressure, kidney disease or raised cholesterol should follow their doctor or dietitian's advice on portions.