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Baked mullet with onion Calories
Rich in protein and omega-3, low in carbs, healthy baked fish dish.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked mullet with onion (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 4 g of carbs, 31.5 g of protein, 7.6 g of fat and 1.3 g of fiber. Its 3.8 µg of B12 covers 158% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Baked mullet with onion Nutrition Facts
Selected: 1 piece (medium) · 180 g
216
KCAL / 180G
Carbs
4g
· 1% DV
Protein
31.5g
· 63% DV
Fat
7.6g
· 10% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 60% · Fat 32%
Baked mullet with onion nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 31.5 g | 63% |
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 mullet with onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 216 kcal |
| 1 slice (thin) | 60 g | 72 kcal |
| 100 g | 100 g | 120 kcal |
| 1 slice (thick) | 100 g | 120 kcal |
| 1 piece (small) | 120 g | 144 kcal |
| 1 serving (medium) | 200 g | 240 kcal |
| 1 piece (large) | 250 g | 300 kcal |
| 1 serving (large) | 300 g | 360 kcal |
| 1 piece (extra large) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Baked mullet with onion
How do you make baked mullet with onion?
Baked mullet with onion is made by placing cleaned mullet over sliced onions, then seasoning it with salt, olive oil and lemon. Bake until the flesh is opaque and separates easily with a fork; the time varies with the fish’s size and thickness.
What does baked mullet with onion taste like?
Baked mullet with onion tastes mild and savory, with a slightly sweet flavor from the softened onions. Fresh mullet should not taste strongly muddy or smell unpleasant; lemon and herbs such as parsley or thyme complement the fish without masking it.
Can you eat the skin of baked mullet with onion?
Yes, you can eat the skin of baked mullet with onion if the fish has been properly cleaned and scaled. The skin may soften rather than turn crisp during baking, so remove it if you dislike its texture.
How can you tell when baked mullet with onion is done?
Baked mullet with onion is done when its thickest flesh is opaque and flakes apart easily. For a reliable food-safety check, the center should reach 63°C (145°F); avoid judging doneness only by the color of the outside.
Is baked mullet with onion a traditional Turkish dish?
Baked mullet with onion fits a familiar Turkish home-cooking approach: baking fresh fish with simple vegetables and olive oil. Recipes vary by household and region, so lemon, parsley, bay leaf or other seasonings may be added.
Can you use red onion in baked mullet with onion?
Yes, red onion works in baked mullet with onion, although its flavor may be a little sharper than that of yellow or white onion. Slice it evenly so it softens at the same pace, and use whichever variety you enjoy.
How do you keep baked mullet with onion from drying out?
To keep baked mullet with onion moist, bake it with the onion layer underneath and avoid leaving it in the oven after the flesh is cooked. A little olive oil and the juices in the baking dish help keep the fish tender.
Can you prepare baked mullet with onion ahead of time?
You can clean and season the mullet and slice the onions ahead, then keep them covered in the refrigerator until cooking. Bake the dish close to serving time; cooked fish is best eaten promptly and should be refrigerated once cooled.
Does baked mullet with onion have many bones?
Baked mullet with onion contains bones, including a central backbone and smaller bones around the flesh. Lift the fillets away from the backbone before serving, and check each portion carefully rather than assuming the fish is boneless.
What herbs go well in baked mullet with onion?
Parsley, thyme and bay leaf all pair well with baked mullet with onion. Use fresh parsley for a bright finish, or add a bay leaf to the baking dish; keep the seasoning restrained so the fish and softened onions remain noticeable.
Baked mullet with onion Vitamins & Minerals
Vitamins
B12
3.78µg · 158% DV
Vitamin D
9.36µg · 47% DV
B3
4.5mg · 28% DV
B5
1.26mg · 25% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
333mg · 48% DV
Iodine
40µg · 27% DV
Potassium ⭐
576mg · 17% DV
Sodium
117mg · 5% DV
Baked mullet with onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked mullet with onion
To burn the 216 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 mullet with onion?
Baked mullet with onion is a simple fish dish found in Turkish coastal cooking: mullet is baked with sliced onion, either whole or in portions. As it cooks, the onion softens and adds gentle sweetness, while the fish keeps its distinctive, savoury flavour.
It is often made at home when fresh mullet is available and served warm with lemon, salad and bread. The baking method gives you an alternative to fried fish, and the dish is naturally protein-rich and low in carbohydrates. Add a generous green salad for a balanced meal, or use only a little oil if you would like to keep it lighter.
How Nutritious Is Baked mullet with onion?
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 mullet with onion 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 mullet with onion Contain Allergens?
Contains these allergens:
Which Diets Is Baked mullet with onion 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 mullet with onion Fat Profile
SATURATED
1.98g
MONOUNSATURATED
2.88g
POLYUNSATURATED
1.44g
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.