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Fried Rockfish

Fried Rockfish

EverydayCooked

Fried rockfish is a prepared dish featuring this lean, flaky saltwater fish coated in batter or breading and deep-fried until golden. While rockfish itself provides high-quality protein and minerals like selenium, the frying process adds significant fat and calories depending on the coating and oil used. The dish is characterized by its crisp exterior and moist, tender flesh, often served with tartar sauce or lemon wedges to balance its richness.

Macro Impact

A 3.5 oz serving contains 160 calories, 16g protein, 11g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 160 calories?
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37 min
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27 min
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21 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size3.5 oz (100 g)
Amount per serving
Calories160
% Daily Value*
Total Fat6g
8%
Saturated Fat1g
5%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat3g
Cholesterol30mg
10%
Sodium250mg
11%
Total Carbohydrate11g
4%
Dietary Fiber0.5g
2%
Total Sugars1g
Includes Added Sugars0g
0%
Protein16g
Vitamin D3mcg
13%
Calcium20mg
2%
Iron0.5mg
3%
Potassium300mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
11 / 275 g
4%
Fiber
1 / 28 g
2%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
3 / 31 g
8%
Polyunsaturated
3 / 23 g
11%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
30 / 300 g
10%
Omega 3
0 / 5 g
6%
Omega 6
2 / 19 g
12%
Omega 9
3 g
Protein
Protein
16 / 80 g
20%
Amino Acids
Histidine
1 / 3 g
16%
Isoleucine
1 / 2 g
46%
Leucine
1 / 3 g
36%
Lysine
1 / 2 g
50%
Methionine
0 / 1 g
31%
Phenylalanine
1 / 2 g
30%
Threonine
1 / 1 g
55%
Tryptophan
0 / 0 g
69%
Valine
1 / 2 g
39%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
3 / 15 mg
20%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
23%
Biotin, B7
2 / 30 mcg
7%
Cobalamin, B12
2 / 2 mcg
63%
Folate
10 / 400 mcg
3%
Vitamin A
20 / 800 mcg
3%
Vitamin C
1 / 83 mg
1%
Vitamin D
3 / 15 mcg
17%
Vitamin E
1 / 15 mg
7%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
11%
Iron
1 / 13 mg
4%
Magnesium
20 / 370 mg
5%
Manganese
0 / 2 mg
0%
Phosphorous
150 / 700 mg
21%
Potassium
300 / 3k mg
10%
Selenium
30 / 55 mcg
55%
Sodium
250 / 2.3k mg
11%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
60 / 150 mcg
40%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
65 g
Caffeine
0 mg
Choline
60 mg
Taurine
50 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, rockfish, Pacific, mixed species, raw. USDA Standard Reference, Legacy. Food ID 173684.
  2. 2.Fish, rockfish, Pacific, mixed species, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175131.
  3. 3.Fish, rockfish, pacific ocean perch, mixed species, raw. Canadian Nutrient File. Food ID 3043.
  4. 4.Fish, battered and fried. Canadian Nutrient File. Food ID 501935.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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