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Baked Golden Mullet Calories
Rich in omega-3, lean protein, healthy baked preparation
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Golden Mullet (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 38.7 g of protein, 7.6 g of fat and 0 g of fiber. Its 4.1 µg of B12 covers 173% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Golden Mullet Nutrition Facts
Selected: 1 piece (medium) · 180 g
234
KCAL / 180G
Carbs
0g
· 0% DV
Protein
38.7g
· 77% DV
Fat
7.6g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 69% · Fat 31%
Baked Golden Mullet nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38.7 g | 77% |
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 Medium Baked Golden Mullet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 234 kcal |
| 1 piece (extra small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 120 g | 156 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 serving (large) | 220 g | 286 kcal |
| 1 piece (large) | 250 g | 325 kcal |
| 1 piece (extra large) | 350 g | 455 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Baked Golden Mullet
How do you cook Baked Golden Mullet?
To make Baked Golden Mullet, season a cleaned fish with olive oil, salt, pepper and herbs, then bake it until the flesh turns opaque and separates easily with a fork. Add fresh lemon after baking for a brighter flavor without masking the fish.
What temperature and cooking time work for Baked Golden Mullet?
Bake Baked Golden Mullet in a preheated, fairly hot oven, adjusting the time for the fish’s size and whether it is whole or filleted. It is ready when the flesh is opaque and flakes easily; leaving it in too long can make it dry.
What herbs and seasonings go well with Baked Golden Mullet?
Parsley, thyme, bay leaf, garlic and black pepper all pair well with Baked Golden Mullet. Use olive oil to help the seasonings coat the fish, and add lemon juice just before serving. A restrained seasoning lets the mullet’s mild flavor come through.
Can you bake Baked Golden Mullet with potatoes?
Yes, you can bake Baked Golden Mullet with potatoes, but give the potatoes a head start because they usually take longer to soften than the fish. Cut them into small pieces, season with olive oil and herbs, then add the fish to the tray later.
Should Baked Golden Mullet be cooked whole or as fillets?
Baked Golden Mullet can be cooked either whole or as fillets. Cooking it whole helps retain moisture and makes an attractive presentation, while fillets are easier to serve and eat. Check fillets earlier, since their thinner flesh can overcook quickly.
How can you tell when Baked Golden Mullet is done?
Baked Golden Mullet is done when its flesh has turned opaque and separates into flakes when gently tested with a fork. Check near the thickest part rather than judging only by the surface. If the flesh still looks translucent, give it a little more time.
Do you need to descale Baked Golden Mullet before baking it?
Yes, remove the scales from Baked Golden Mullet before baking if you plan to eat the skin. Ask the fishmonger to scale and gut it, or scrape from tail toward head under cool running water, then rinse briefly and pat it dry.
Can you cook frozen Baked Golden Mullet without thawing it?
It is better to thaw Golden Mullet in the refrigerator before baking so it cooks more evenly and is easier to season. If you bake it from frozen, expect a longer cooking time and check the thickest section carefully; avoid thawing fish on the counter.
What side dishes go with Baked Golden Mullet?
Baked Golden Mullet goes well with a crisp green salad, roasted vegetables, potatoes or rice. Fresh herbs and lemon make simple sides especially fitting. Choose one or two accompaniments rather than heavily sauced dishes that compete with the fish.
How do you keep leftover Baked Golden Mullet from drying out when reheating it?
Reheat leftover Baked Golden Mullet gently, covered, with a small splash of water or broth to limit moisture loss. Keep leftovers refrigerated in a sealed container and use them promptly. Avoid repeated reheating, which can dry the fish and weaken its texture.
Baked Golden Mullet Vitamins & Minerals
Vitamins
B12
4.14µg · 173% DV
Vitamin D
15.3µg · 77% DV
B3
5.04mg · 32% DV
B5
1.26mg · 25% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
378mg · 54% DV
Iodine
54µg · 36% DV
Potassium ⭐
612mg · 18% DV
Sodium
117mg · 5% DV
Baked Golden Mullet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Golden Mullet
To burn the 234 calories in 1 piece (medium) (180 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 Baked Golden Mullet?
Baked Golden Mullet is a simple Turkish fish dish made by cooking golden mullet in the oven. It is associated with Turkey’s coastal cooking, where the fish may be baked with olive oil, lemon and onion; household versions vary.
The flesh is mild and tender, with a richer, lightly browned surface when the skin crisps in the oven. In Turkey it is served as a lunch or dinner main, often alongside salad or greens and bread. It is a lean, protein-focused choice, providing 21.5 g of protein per 100 g. For a lighter plate, use olive oil sparingly and serve it with plenty of vegetables.
How Nutritious Is Baked Golden Mullet?
Nutrient density
Very 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 Baked Golden Mullet 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 Baked Golden Mullet Contain Allergens?
Contains these allergens:
Which Diets Is Baked Golden Mullet 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
✓ Suitable
Low FODMAP
— Not suitable
Baked Golden Mullet Fat Profile
SATURATED
1.98g
MONOUNSATURATED
2.88g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.