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Baked Palamut with Olive Oil Calories
Rich in omega-3, high protein, contains healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Palamut with Olive Oil (150 g) has 263 calories. That works out to 175 calories per 100 g. It contains 0 g of carbs, 33.8 g of protein, 13.8 g of fat and 0 g of fiber. Its 4.1 µg of B12 covers 169% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Palamut with Olive Oil Nutrition Facts
Selected: 1 piece (medium) · 150 g
263
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33.8g
· 68% DV
Fat
13.8g
· 18% 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 52% · Fat 48%
Baked Palamut with Olive Oil nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.8 g | 68% |
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 Palamut with Olive Oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 263 kcal |
| 1 slice (thin) | 40 g | 70 kcal |
| 1 slice (thick) | 60 g | 105 kcal |
| 100 g | 100 g | 175 kcal |
| 1 piece (small) | 100 g | 175 kcal |
| 1 serving (medium) | 120 g | 210 kcal |
| 1 serving (large) | 180 g | 315 kcal |
| 1 piece (large) | 200 g | 350 kcal |
| 2 piece (double) | 300 g | 525 kcal |
Calculated from 175 calories per 100 g.
Frequently Asked Questions About Baked Palamut with Olive Oil
What is palamut in baked palamut with olive oil?
Palamut is the Turkish name commonly used for Atlantic bonito, a firm-fleshed saltwater fish. In baked palamut with olive oil, it is usually cooked in slices with oil and simple aromatics such as lemon, onion, or tomato.
Is palamut the same fish as bonito in baked palamut with olive oil?
Usually, yes: Turkish palamut refers to Atlantic bonito, the species Sarda sarda, which is called bonito in English. It is not the same as skipjack tuna, even though both are related members of the mackerel family.
How do you make baked palamut with olive oil?
Arrange cleaned palamut slices in a baking dish, season them, and drizzle with olive oil; lemon, onion, or tomato are common additions. Bake in a preheated oven until the flesh turns opaque and separates easily with a fork.
How long does baked palamut with olive oil take to cook?
Palamut slices typically take about 20–30 minutes in a 200°C (400°F) oven. Thick cuts and individual ovens vary, so check that the flesh is opaque and flakes easily; cooking it for too long can make it dry.
What does baked palamut with olive oil taste like?
Baked palamut with olive oil has a savory, rich flavor and firm, meaty flesh, rather than the mild taste of many white fish. Lemon and fresh herbs brighten it, while olive oil helps keep the fish moist.
What should you serve with baked palamut with olive oil?
Serve baked palamut with olive oil with a crisp salad, roasted vegetables, or potatoes. Lemon, parsley, and a sharp onion salad complement its rich flavor; lighter sides let the fish remain the focus of the meal.
Can you eat the skin of baked palamut with olive oil?
Yes, the skin of baked palamut with olive oil is edible when the fish has been properly cleaned and cooked. Some people enjoy its richer taste, while others remove it; check for scales if the fish was not scaled before baking.
Does baked palamut with olive oil have a lot of bones?
Baked palamut with olive oil contains a central backbone and smaller bones around the flesh. The backbone is usually easy to remove from a cooked slice, but check carefully for small bones before serving it to children.
How should you store leftover baked palamut with olive oil?
Refrigerate leftover baked palamut with olive oil in a covered container promptly, and eat it within a few days. Reheat it until steaming hot, or enjoy it cold in a salad; discard it if it smells off or feels slimy.
Is baked palamut with olive oil good for you?
Yes, baked palamut with olive oil provides protein and omega-3 fats, and baking avoids the extra coating and oil used for deep-frying. Keep added salt moderate and pair it with vegetables for a balanced meal.
Baked Palamut with Olive Oil Vitamins & Minerals
Vitamins
B12
4.05µg · 169% DV
B3
10.8mg · 68% DV
Vitamin D
9.75µg · 49% DV
B6
0.68mg · 40% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Potassium ⭐
525mg · 15% DV
Sodium
90mg · 4% DV
Baked Palamut with Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Palamut with Olive Oil
To burn the 263 calories in 1 piece (medium) (150 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 Palamut with Olive Oil?
Baked Palamut with Olive Oil is made by baking slices of palamut, the Turkish name for Atlantic bonito, with olive oil. Palamut is especially associated with autumn in Turkey, when it is commonly sold fresh and cooked at home; baking is a straightforward way to let its full-flavoured flesh take centre stage.
The fish should come out moist and tender, with olive oil adding richness rather than masking its flavour. Serve it with lemon and a crisp salad or roasted vegetables; bread or rice can make it a more substantial meal. It is high in protein and contains no carbohydrates, so vegetables make a fresh, balanced accompaniment if you want to keep the plate light.
How Nutritious Is Baked Palamut with Olive Oil?
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 Palamut with 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 Baked Palamut with Olive Oil Contain Allergens?
Contains these allergens:
Which Diets Is Baked Palamut with Olive Oil Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Palamut with Olive Oil Fat Profile
SATURATED
3.15g
MONOUNSATURATED
6.9g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.