Apollo fish nutrition per 100 g lands around 170–260 kcal with roughly 16–23 g protein, shaped by fish choice, batter, oil, and sauce.
Calories (Light)
Calories (House)
Calories (Crispy)
Grilled Marinade
- Lemon, ginger, garlic
- Spray oil only
- Finish with curry leaves
Lowest kcal
Pan-Fried Light Coat
- Cornstarch dust
- Quick toss in pan
- Short sauce glaze
Middle ground
Batter-Fried Restaurant
- Maida + cornflour
- Deep fry till crisp
- Full temper + soy
Highest kcal
What “Apollo Fish” Usually Means
Apollo fish is a Hyderabadi bar snack turned menu staple. Cooks cube boneless fillets, season them, then coat and fry till crisp. The hot fish hits a pan with onions, curry leaves, ginger, garlic, and green chilies. Some kitchens add a touch of soy for a glossy finish. That method shapes calories and salt far more than the base fish alone. A classic description matches this step-by-step flow: marinate, batter-fry, then toss in a spicy tempering.
Apollo Fish Nutrition Per 100 Grams — What Shifts The Numbers
One cook uses tilapia. Another uses basa. A third swaps in sea bass. Each fish has its own lean profile. Tilapia per 100 g sits near 111 kcal with about 23 g protein. Sea bass per 100 g sits near 97–125 kcal with about 20–24 g protein. Those are raw baselines with no coating or oil.
Now add cooking. A light dust and pan step raises fat a little. A batter and deep fry raises it more. A coated fried tilapia entry on MyFoodData shows about 255 kcal per 100 g, with a larger share coming from fat after frying. That lines up with lab studies showing oil enters through steam-made pores in the crust during deep fat frying.
Quick Table: Typical Ranges Per 100 Grams
This early snapshot helps you gauge the plate at a glance. Values are rounded ranges drawn from lean fish baselines and fried fish datasets.
| Prep Method | Calories (kcal) | Protein (g) |
|---|---|---|
| Grilled Fillet (Lean Fish) | 100–130 | 20–24 |
| Light Coat + Pan Fry | 160–210 | 18–23 |
| Batter-Fried + Sauce | 230–300 | 16–22 |
How To Read A “Per 100 G” Plate
Per 100 g keeps comparisons fair. Use it to line up grill vs fry, or tilapia vs basa, without serving size games. Fish is mostly water and protein, so the big swing comes from absorbed oil and coatings. A thicker batter traps more oil. A longer fry pulls in more, too. A light cornstarch dust keeps the uptake modest.
Sauce can add salt fast. A spoon of regular soy lands near 879 mg sodium. That single splash already reaches about a third of a day’s limit for a healthy adult. The FDA sets that daily cap at 2,300 mg. You’ll see the same number on modern Nutrition Facts labels.
What Goes Into The Count
Break the plate into four buckets: the fish, the coat, the oil, and the tempering.
The Fish
Lean white fish brings solid protein with minimal carbs. Tilapia per 100 g clocks in near 111 kcal, ~23 g protein, ~2 g fat. Sea bass sits in a similar lane with a touch more fat in some cases. These figures come straight from open datasets built on lab assays.
The Coat
Apollo fish varies from a dusting to a full batter. Flour adds carbs and can hold oil in the crust. A thin coat keeps texture and curbs calories. A thick batter boosts crunch and bumps fat after the fry.
The Oil
Oil enters through the crust as steam vents during frying. The rate depends on batter type, moisture, and time in the oil. Studies on battered fish show measurable uptake through those pores, which is why crispy batches run higher in fat than grilled fillets.
The Tempering And Sauce
Onions, curry leaves, and aromatics add pop with little energy. Soy adds a punch of salt with minimal calories but spikes sodium fast. If you love that glossy finish, swap to reduced-sodium shoyu or cut the dose by half. The FDA’s 2,300 mg daily value gives you a clear yardstick for menu picks.
Make A Smarter Swap Without Losing The Apollo Punch
Keep the sizzle and trim the load. Switch to a firm lean fish, go light on the coat, shorten the fry, then finish with heat and aromatics in the pan. You’ll keep the crackle and save calories.
Five Moves That Matter
- Pick lean fillets. Tilapia, cod, or sea bass keep the base tight.
- Use a cornstarch dust. Thin coats brown fast and drink less oil.
- Fry hotter, shorter. Aim for quick color, then finish in the pan.
- Glaze, don’t drench. Toss with onions, curry leaves, and a spoon of sauce.
- Balance the plate. Add a crisp salad or steamed greens to round the meal.
Where The Ranges Come From
Lean fish baselines come from lab-tested datasets. Tilapia raw sits near 111 kcal per 100 g with ~23 g protein. Coated fried tilapia per 100 g shows around 255 kcal after oil and coating. That gap demonstrates the oil effect without guesswork. A classic Apollo method adds a brief soy toss, which raises sodium. Pull these threads together and you get the practical bands in this guide.
Dial It In For Your Kitchen
Your pan, oil depth, and batter thickness will nudge the math. Do a quick weigh-and-log once, then copy it each time. Weigh the raw fish, weigh the cooked batch, and note oil lost from the pan. Even a simple kitchen scale gives you a solid personal baseline.
Mid-Article Reference Links
For lean fish data, see this detailed tilapia entry on MyFoodData. For sodium limits on labels, the FDA daily value page lays out the 2,300 mg cap clearly.
Portion Sense: What 100 Grams Looks Like
One hundred grams is close to a small palm-size piece once cooked. A restaurant starter can carry heavier batter, so two or three pieces may hit that weight. If the plate looks glossy and deep brown, expect the higher end of the calorie band.
Protein, Carbs, Fat, And Salt — By The Numbers
Protein stays strong across versions because fish leads the plate. Carbs come from the coat and any added cornflour or all-purpose flour. Fat reflects oil uptake and any finish of ghee or butter. Salt rides in with soy or extra seasoning. Those levers set the range more than the base fish choice.
Second Table: Ingredient Impact Cheatsheet
Use this later-in-page table when tuning your recipe. Small swaps here make outsized changes to the final count.
| Component | Adds (Per 100 g dish) | Notes |
|---|---|---|
| Extra Oil In Fry | +40–80 kcal | Higher with thick batter; keep fry time short |
| Cornstarch Dust | +10–20 kcal | Light coat, crisp finish |
| Full Batter | +60–120 kcal | Holds oil; biggest swing |
| Soy Splash (1 tbsp) | +8 kcal | ~879 mg sodium—scale wisely |
| Butter Finish (1 tsp) | +34 kcal | Use ghee spray or skip |
What To Order Or Cook When You Want The Flavor And A Tighter Label
Ask for a light coat and a quick toss. Skip extra sauce. Pair with lemon and herbs for lift. At home, spray oil instead of a deep pan. Keep the pan hot. Drain on a rack, not paper, so steam doesn’t push oil back in.
Sample 100-Gram Plates You Can Replicate
Lean Grill Apollo
Marinate 100 g tilapia chunks with salt, ginger, garlic, and pepper. Grill on a hot cast-iron plate with a touch of oil spray. Toss in a pan with onions, curry leaves, and chilies. Hit it with lemon. Energy lands near the low band. Protein stays high.
Light-Coat Pan Apollo
Dust 100 g fillet cubes with cornstarch and a pinch of rice flour. Pan fry in a thin layer of oil till just golden. Toss with aromatics and a teaspoon of sauce. This sits near the middle band with a pleasing crisp bite.
Crispy Fry Party Apollo
Whisk a batter with all-purpose flour, cornflour, and spices. Fry the 100 g batch till deep golden. Toss with a full temper and a spoon of soy. Expect the high band for calories and a jump in salt.
Why You Still See A Range
Restaurant recipes shift by chef and region. Fryer oil age, batter thickness, and sauce style all move the numbers. That’s why smart guides give bands rather than a single rigid value for this dish. The bands here reflect real datasets for lean fish and fried fish, then fold in the Apollo method.
Label-Friendly Tips That Don’t Touch The Flavor
- Toast spices in a dry pan to boost aroma without extra fat.
- Use spring onions for pop instead of more salty sauce.
- Pick a pan with a wide base so pieces brown fast.
- Chill the batter for a crisper shell with less oil pull.
- Serve with lemon wedges to brighten the bite.
Source Notes And Method
This page blends dish-level method notes with lab-reported nutrient entries. Lean fish data and fried fish entries are drawn from open nutrition datasets. The sodium guidance comes from federal label standards. Apollo method summaries pull from widely used recipes where fish is marinated, fried, then tossed in a tempering with a soy finish.
When Salt Is Your Main Concern
Use reduced-sodium shoyu or cut the splash. Taste salt in the aromatics early, not at the table. The FDA’s daily value of 2,300 mg gives you a target. A single tablespoon of regular soy may eat a big chunk of that. Keep the flavor with chilies, ginger, garlic, and a squeeze of lemon.
Bottom Line On 100 Grams
Lean fish keeps protein high. Coating and oil set the calorie swing. Sauce pushes sodium. If you want that classic Apollo bite with a tighter label, pick a light coat, a short fry, and a restrained glaze. You’ll still get the spice, heat, and tender fish that made this dish famous.