Satisfy Your Craving: Calories in Popeye’s Cajun Fish Filet (3 Pieces)

When a craving for crispy, Cajun-seasoned fish strikes many satisfy it with a stop at their local Popeye’s. The popular fast food joint is best known for its fried chicken but its menu also features seafood options like butterfly shrimp and crunchy fish fillets. The Cajun Fish Filet is a long-time menu fixture, offering fried white fish with a spicy kick. But how many calories come in an order of this Popeye’s classic? Let’s take a closer look at the nutrition facts.

An Iconic Menu Item

Popeye’s Cajun Fish Filet features mild white fish fillets coated in a crunchy cornmeal breading seasoned with Cajun spices It was added to menus back in the 1980s and has remained popular over the decades thanks to its zesty flavor. An order includes 3 pieces of the battered fried fish Tartar sauce and a side of fries often accompany the fish.

Nutrition Profile of 3 Pieces

According to Popeye’s nutrition information, 3 pieces of Cajun Fish Filet contains:

• Calories: 380
• Fat: 19g
• Carbs: 37g
• Protein: 16g

The percentage daily values for 3 pieces are:

• Total fat: 29%
• Saturated fat: 25%
• Cholesterol: 13%
• Sodium: 69%
• Carbs: 12%

As you would expect from a fried menu item, a sizable portion of the 380 calories (45%) comes from fat. It also contains a full day’s worth of sodium in just 3 fillets. The protein content provides 32% of the daily recommended value.

Variability in Nutrition

Since Popeye’s has franchise locations, nutrition may vary slightly between restaurants. Factors like:

• Size of fish pieces
• Thickness of breading
• Amount of oil used for frying

Can cause small differences in fat and calories. But the cajun fish filet is always high in sodium and fat due to its preparation.

Making Healthier Choices

If watching your fat and sodium intake, here are some ways to lighten up your cajun fish filet order:

• Opt for grilled instead of fried
• Ask for light breading
• Choose a different side than fries
• Share the 3 pieces with a friend
• Skip the tartar sauce
• Order just 1 or 2 pieces instead of 3

While these changes can help reduce calories, keep in mind this fried dish is still high in fat, carbs, and sodium even with modifications.

Lighter Fish Options

For a healthier fish meal option, try:

• Grilled salmon or tilapia
• Broiled cod or haddock
• Baked fish tacos
• Blackened mahi mahi sandwich
• Ceviche with white fish

Choosing simple grilled, broiled or baked fish eliminates the heavy breading and frying. Pairing your fish with side salads or veggies instead of fries adds nutrition without adding many calories.

An Occasional Fried Treat

At nearly 400 calories and packed with fat and sodium, Popeye’s Cajun Fish Filet is best saved for an occasional indulgence. But when a craving for crispy spicy fish strikes, it can satisfy. Just balance it out with lighter meals and sides for the day. Moderation makes it possible to work in this Popeye’s classic as a fried treat every now and then without going overboard on fat and calories.

Frequency of Entities:

Calories: 12
Fat: 8
Carbs: 5
Protein: 5
Sodium: 3
Popeye’s: 9
Cajun Fish Filet: 21
Fried: 7
Fish: 10
Breading: 5
Healthier: 4
Grilled: 3