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Anchovy baked with rice flour and olive oil Calories
Rich in omega-3, protein, healthy fats, gluten-free flour
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Anchovy baked with rice flour and olive oil (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 8.4 g of carbs, 20.4 g of protein, 15.6 g of fat and 1 g of fiber. Its 10.2 µg of B12 covers 425% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Anchovy baked with rice flour and olive oil Nutrition Facts
Selected: 1 serving (medium) · 120 g
252
KCAL / 120G
Carbs
8.4g
· 3% DV
Protein
20.4g
· 41% DV
Fat
15.6g
· 20% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 32% · Fat 55%
Anchovy baked with rice flour and olive oil nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 1 g | 4% |
| Protein | 20.4 g | 41% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Anchovy baked with rice flour and olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 252 kcal |
| 1 piece (extra small) | 15 g | 32 kcal |
| 1 piece (small) | 25 g | 53 kcal |
| 1 piece (medium) | 40 g | 84 kcal |
| 1 piece (large) | 60 g | 126 kcal |
| 1 serving (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (large) | 180 g | 378 kcal |
| 1 serving (extra large) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Anchovy baked with rice flour and olive oil
How do you make anchovy baked with rice flour and olive oil?
Clean and thoroughly dry the anchovies, coat them lightly with rice flour, and arrange them in a single layer on an oiled baking tray. Bake in a preheated oven until the fish is cooked through and the coating is browned; use another tray rather than crowding them.
Do you eat the bones in anchovy baked with rice flour and olive oil?
Yes, the small bones in cooked anchovies are generally soft enough to eat. If you prefer to remove them, pull out the backbone while cleaning the fish; check carefully for any remaining bones before serving it to children.
How do you make anchovy baked with rice flour and olive oil crispy?
Dry the anchovies well, coat them thinly, and space them apart on the tray. Rice flour can give the surface a light crispness, but crowded fish release moisture and steam instead of browning.
How do you clean anchovies for anchovy baked with rice flour and olive oil?
Remove the heads and innards, open the bellies, then rinse the fish briefly under cold water and pat them completely dry. Dry fish take the rice-flour coating more evenly and are less likely to steam on the tray.
Is anchovy baked with rice flour and olive oil the same as baked sardines?
No, anchovies and sardines are different fish, even though both are small, oily fish and can be cooked in similar ways. This dish uses anchovies, which are typically smaller and have a more delicate texture than sardines.
What does rice flour do in anchovy baked with rice flour and olive oil?
Rice flour gives the anchovies a light outer coating that can brown in the oven. Use a thin layer and shake off the excess so the fish stays delicate rather than developing a thick, powdery crust.
How do you keep anchovy baked with rice flour and olive oil from falling apart?
Dry the fish, arrange them in one layer, and avoid turning them repeatedly while baking. Handle them with a wide spatula, since anchovies can break apart when overcooked or moved around too much.
What should you serve with anchovy baked with rice flour and olive oil?
Serve it with lemon and a fresh green salad; the acidity and crisp vegetables balance the rich fish. Boiled potatoes or crusty bread also make a practical accompaniment when you want a more substantial meal.
How long does leftover anchovy baked with rice flour and olive oil keep?
Keep leftover baked anchovies covered in the refrigerator and eat them within a few days. Reheat them in an oven or skillet to help the coating regain some texture; a microwave tends to make it soft.
Can you freeze anchovy baked with rice flour and olive oil before cooking?
Yes, freeze cleaned, well-dried anchovies before coating and baking them. Thaw them in the refrigerator, pat them dry again, then add the rice flour and olive oil; do not refreeze fish that has thawed.
Anchovy baked with rice flour and olive oil Vitamins & Minerals
Vitamins
B12
10.2µg · 425% DV
B3
3.84mg · 24% DV
B6
0.3mg · 18% DV
Vitamin E
2.16mg · 14% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Sodium
372mg · 16% DV
Potassium ⭐
384mg · 11% DV
Anchovy baked with rice flour and olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy baked with rice flour and olive oil
To burn the 252 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Anchovy baked with rice flour and olive oil?
Anchovy baked with rice flour and olive oil is a simple oven-cooked take on a fish dish popular around Turkey’s Black Sea coast. The anchovies are coated before baking, so the flour forms a lightly crisp outer layer while the fish stays tender.
Serve it hot with lemon and a fresh salad; in Turkey, it makes an easy lunch or dinner, often alongside bread or other seasonal sides. Anchovies provide protein and omega-3 fats, making this a satisfying main dish. For a lighter plate, keep the added oil modest and pair the fish with plenty of vegetables.
How Nutritious Is Anchovy baked with rice flour and olive oil?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Anchovy baked with rice flour and olive oil Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Anchovy baked with rice flour and olive oil Contain Allergens?
No known major allergens
Which Diets Is Anchovy baked with rice flour and olive oil Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Anchovy baked with rice flour and olive oil Fat Profile
SATURATED
3g
MONOUNSATURATED
8.64g
POLYUNSATURATED
3.12g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.