How Many Calories Are in Fried Fish in Olive Oil?

October 24, 2025 •

4 min read

According to data from the Centre for Health Protection, deep-fried fish can have double the calories of steamed fish, highlighting how cooking method dramatically affects nutrition. The question of how many calories are in fried fish in olive oil depends on multiple variables, not a single figure, including the fish type, batter, and frying method.

Quick Summary

The calorie count for fried fish in olive oil is not fixed and varies based on factors like the type of fish, whether it is breaded, and the amount of oil absorbed during pan-frying or deep-frying. Using techniques to minimize oil absorption and choosing quality ingredients are key for a healthier outcome.

Key Points

Variable Calorie Count: The number of calories in fried fish in olive oil depends heavily on factors like fish type, breading, and frying method, making a single, fixed number impossible.
Lean vs. Fatty Fish: Lean fish like cod absorb more oil than fattier fish like salmon, which impacts the final calorie count differently, even with the same oil.
Breading Adds Calories: Using a breading or batter increases the calorie count significantly because the coating absorbs a substantial amount of frying oil.
Pan-Frying vs. Deep-Frying: Pan-frying is generally healthier and lower in calories than deep-frying because it uses less oil and promotes less absorption.
Extra Virgin Olive Oil Benefits: Using high-quality Extra Virgin Olive Oil for frying adds beneficial monounsaturated fats and antioxidants to the fish, enhancing its nutritional value.
Proper Technique is Key: To reduce calorie and fat intake, ensure the oil is at the correct temperature and drain the fish on a wire rack or paper towels immediately after cooking.
Portion Control: The final calorie intake is also a function of portion size. Smaller servings will naturally be lower in calories.

Understanding the Variables Affecting Calorie Count

Determining the precise number of calories in fried fish is not as straightforward as it is for other foods. The final calorie count is heavily influenced by several factors that change from one recipe to another. A 100-gram portion of plain fried fish can vary from roughly 195 to 222 kcal, but this figure can soar significantly higher with batter, more oil, and larger servings. A single serving of pan-fried fish can sometimes reach over 700 calories, particularly when additional ingredients are included. To get a more accurate estimate, you must consider the fish species, the coating used, and the cooking technique.

The Impact of Fish Type and Breading

The inherent fat content of the fish plays a significant role in how much oil it absorbs during frying. Lean white fish, such as cod or tilapia, tend to absorb more oil during frying than fattier fish like salmon or trout. This is because the higher fat content in fish like salmon means it naturally has less capacity to absorb the frying oil. Consequently, a lean fish fried in olive oil may end up with a higher calorie count from the absorbed oil than a fattier fish of the same size. Adding a breadcrumb or flour coating further increases the calorie density. The coating itself contributes carbohydrates and also acts like a sponge, soaking up even more oil. A breaded and fried fish fillet will always have a higher calorie count than an unbreaded one.

Cooking Method: Pan-Frying vs. Deep-Frying

The method of frying has a profound impact on the total calorie count. All cooking oils, including olive oil, contain approximately 120 calories per tablespoon. Deep-frying involves submerging the food entirely in oil, which leads to maximum oil absorption and a much higher calorie count than pan-frying, where a shallow amount of oil is used. Pan-frying fish in olive oil is generally considered a healthier option than deep-frying because it requires less oil, resulting in lower fat and calorie intake. Using proper techniques, like keeping the oil at the right temperature, is also crucial to minimize absorption.

Comparison of Frying Methods with Different Fish Types


Feature	Plain Pan-Fried Cod (Lean) in Olive Oil	Breaded Pan-Fried Cod in Olive Oil	Plain Deep-Fried Salmon (Fatty) in Vegetable Oil
Oil Absorption	Moderate absorption due to lean fish texture.	High absorption due to breading, which acts like a sponge.	Low absorption due to high inherent fat content.
Approx. Calories (per 100g)	~250-300 kcal (variable).	~300-350+ kcal (variable).	~200-250 kcal (variable).
Key Nutrition Change	Increased monounsaturated fats and antioxidants from olive oil.	Added carbohydrates from breading and more absorbed oil.	Increased omega-6 fatty acids from vegetable oil, potentially offsetting omega-3 benefits.
Health Impact	Healthier due to olive oil's benefits, lower overall calories.	Higher in calories and fat, but still a source of protein.	Omega-3s potentially compromised if fried improperly.

Tips for a Healthier Fried Fish in Olive Oil

To enjoy the flavor of fried fish without excess calories, follow these simple preparation and cooking tips:

Pat the fish dry: Before cooking, ensure your fish fillets are completely dry with a paper towel. Excess moisture causes the oil temperature to drop, increasing oil absorption.
Maintain proper oil temperature: The ideal temperature for pan-frying is typically between 350°F and 375°F. Cooking at the right temperature quickly seals the food's surface, preventing excessive oil from soaking in.
Use the right amount of oil: Pan-frying only requires a thin layer of oil, not enough to submerge the fish. Use just enough to coat the bottom of the pan to get a crisp, golden-brown finish.
Choose the right breading: Opt for a light, thin coating of flour or panko breadcrumbs instead of a heavy batter. Alternatively, a gluten-free option like almond flour or cornstarch can also create a crispy crust with a different nutritional profile.
Drain excess oil: After frying, immediately transfer the fish to a wire rack or a plate lined with paper towels to drain excess oil. Patting gently can remove even more surface fat.
Opt for Extra Virgin Olive Oil (EVOO): Choosing a high-quality EVOO is beneficial. Research has shown that frying fish in EVOO allows the fish to absorb healthy antioxidants from the oil, enhancing its nutritional profile.

Conclusion

The total calorie count for fried fish in olive oil is not a fixed number and varies based on the type of fish, preparation (breaded vs. unbreaded), and cooking technique. While pan-frying fish in olive oil is a healthier option than deep-frying due to lower oil absorption and the health benefits of olive oil's monounsaturated fats and antioxidants, it is still more caloric than non-fried preparations. To minimize calories and maximize health benefits, control your portion size, use a light coating, pan-fry instead of deep-frying, and always drain excess oil after cooking. By following these methods, you can enjoy delicious, crispy fried fish while being mindful of your nutritional goals. For more in-depth information on the health benefits of cooking with olive oil, a reputable source like McEvoy Ranch provides great insights into why it's a healthy choice for frying fish.

Frequently Asked Questions

An exact calorie count is difficult because it depends on multiple variables, including the type of fish (lean vs. fatty), whether it's breaded, the amount of olive oil used, and the cooking temperature, all of which affect oil absorption.

Yes, frying fish in high-quality olive oil can be a healthier option. Olive oil is rich in monounsaturated fats and antioxidants, which are beneficial for heart health and are transferred to the fish during cooking.

Yes, breading significantly increases the total calorie count. The breading or batter absorbs oil during frying, adding extra fat and carbohydrates to the fish.

To reduce calories, you can pan-fry with a minimal amount of oil, use a lighter or no breading, cook at the optimal temperature to prevent excess oil absorption, and drain the fish on paper towels after frying.

Pan-frying is the healthier option. It uses less oil than deep-frying, which results in a lower calorie and fat content in the finished dish.

Fattier fish like salmon or trout can be a healthier choice because their natural fat content causes them to absorb less of the frying oil. Lean white fish like cod can also be healthy if pan-fried with minimal, high-quality olive oil.

A single tablespoon of olive oil contains approximately 119 to 120 calories, which is a key factor in calculating the total calories added during the frying process.