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Fried red mullet Calories
Rich in omega-3, protein source, fried sea fish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried red mullet (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 3.8 g of carbs, 23.4 g of protein, 12.2 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fried red mullet Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
3.8g
· 1% DV
Protein
23.4g
· 47% DV
Fat
12.2g
· 16% 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 7% · Protein 43% · Fat 50%
Fried red mullet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.01 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 Fried red mullet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 piece (extra small) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (medium) | 200 g | 370 kcal |
| 2 piece (double) | 240 g | 444 kcal |
| 1 piece (jumbo) | 250 g | 463 kcal |
| 1 serving (large) | 300 g | 555 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Fried red mullet
How do you pan-fry fried red mullet at home?
To make fried red mullet, pat the cleaned fish dry, coat it lightly in flour, and fry it in hot oil until both sides are golden. Drain it briefly on paper towels before serving so the coating stays crisp.
What does fried red mullet taste like?
Fried red mullet has delicate, mildly sweet flesh with a distinctive sea-fish flavour. Its thin skin turns crisp when fried, while the small fillets remain tender, so simple seasoning and lemon usually work well.
Is fried red mullet bony?
Yes, red mullet has fine bones, and frying does not make them disappear. Eat it carefully around the backbone and belly, and check the flesh thoroughly before serving it to children.
Can you eat the skin on fried red mullet?
Yes, the skin on fried red mullet is edible and becomes pleasantly crisp when cooked. If you prefer not to eat it, the flesh can be lifted away from the skin, but watch for the fish’s fine bones.
What goes well with fried red mullet?
Fried red mullet pairs well with a crisp green salad, lemon, and simple vegetable sides. These fresh accompaniments balance the rich, crunchy coating without overwhelming the fish’s delicate flavour.
How do you stop fried red mullet from sticking or breaking in the pan?
Dry the fish thoroughly and make sure the oil is hot before adding it; this helps the coating set quickly. Leave each piece undisturbed until it releases easily, then turn it gently with a thin spatula.
Is fried red mullet a Mediterranean dish?
Yes, fried red mullet is common in Mediterranean coastal cooking, where the fish is often simply floured and fried. Lemon and salad are frequent accompaniments, though seasonings and coatings vary by region.
How should you store leftover fried red mullet?
Refrigerate leftover fried red mullet promptly in a covered container rather than leaving it out. Eat it soon, and expect the coating to soften in storage; reheating it in an oven or air fryer can restore some crispness.
Can you cook fried red mullet from frozen?
It is better to thaw red mullet completely in the refrigerator before frying. Pat it very dry after thawing, since surface ice and moisture can make hot oil splatter and prevent the coating from browning evenly.
How can you tell if red mullet is fresh before frying?
Fresh red mullet should smell clean and mildly of the sea, not sour or strongly fishy. Look for clear, bright eyes, moist flesh that feels firm, and skin that appears shiny rather than dull.
Fried red mullet Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B6
0.28mg · 16% DV
B3
2.52mg · 16% DV
Vitamin E
2.04mg · 14% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
90mg · 4% DV
Fried red mullet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried red mullet
To burn the 222 calories in 1 piece (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 Fried red mullet?
Fried red mullet is a familiar dish around Turkey’s Aegean and Mediterranean coasts, where small whole fish are often lightly coated in flour and fried until crisp. The skin turns golden while the delicate flesh stays tender, with a mild, slightly sweet flavour. It is usually served hot with lemon and salad, as a simple main or part of a shared seafood spread.
A source of protein, red mullet also provides omega-3 fats, while frying adds to the dish’s fat content. For a lighter plate, drain the fish well after cooking and pair it with plenty of greens rather than heavier sides.
How Nutritious Is Fried red mullet?
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 Fried red mullet Processed?
NOVA 3
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 Fried red mullet Contain Allergens?
Contains these allergens:
Which Diets Is Fried red 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
— Not suitable
Low FODMAP
— Not suitable
Fried red mullet Fat Profile
SATURATED
2.52g
MONOUNSATURATED
5.04g
POLYUNSATURATED
3.24g
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.