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Rich in omega-3, high protein, traditional Black Sea dish
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Black Sea fried anchovy (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 5 g of carbs, 23.4 g of protein, 16.2 g of fat and 0 g of fiber. Its 11 µg of B12 covers 460% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
252
KCAL / 120G
Carbs
5g
· 2% DV
Protein
23.4g
· 47% DV
Fat
16.2g
· 21% 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 8% · Protein 36% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.06 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 5 g | 2% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 252 kcal |
| 1 piece (whole) | 15 g | 32 kcal |
| 1 serving (extra small) | 60 g | 126 kcal |
| 1 serving (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 10 piece (whole) | 150 g | 315 kcal |
| 1 serving (large) | 180 g | 378 kcal |
| 1 serving (jumbo) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Black Sea fried anchovy is a traditional dish of small anchovies coated in cornmeal and pan-fried until crisp. It is commonly served hot with lemon and simple sides, rather than as a sauce or preserved anchovy product.
To make Black Sea fried anchovy, clean and dry the anchovies, coat them lightly in cornmeal, then arrange them tightly in a hot oiled pan. Cook until the underside is crisp before turning, so the fish hold together.
Yes, the small bones in Black Sea fried anchovy are usually edible when the fish is cooked until crisp. If a larger anchovy’s backbone feels firm or bothers you, separate the flesh from it while eating.
No. Black Sea fried anchovy is made with anchovies, which are generally smaller and have a different flavor and texture from sardines. Both are oily fish, but sardines are not a substitute if you want the dish’s traditional anchovy taste.
No, cornmeal is not essential, but it gives Black Sea fried anchovy its familiar crisp coating. You can fry the anchovies without a coating or use a light dusting of another flour; shake off any excess before cooking.
For Black Sea fried anchovy, remove the heads and guts, rinse the fish gently under cold water, and pat them very dry. Small anchovies are often fried whole; to remove the backbone, open each fish and lift it out carefully.
Black Sea fried anchovy is often served with lemon, a green salad, sliced onion, or bread. In Turkish-style meals, corn bread is a familiar accompaniment; serve the fish promptly so its coating stays crisp.
Yes, frozen anchovies work for Black Sea fried anchovy. Thaw them in the refrigerator, drain away the liquid, and pat them thoroughly dry before coating; wet fish will steam in the pan instead of browning well.
Refrigerate leftover Black Sea fried anchovy in a covered container as soon as it has cooled, and eat it within three to four days. For longer storage, freeze it; thaw frozen leftovers in the refrigerator rather than on the counter.
Reheat Black Sea fried anchovy in a hot oven or skillet until heated through; these methods help the coating regain some crispness. A microwave is quicker but tends to soften the crust, so heat only the portion you plan to eat.
Vitamins
B12
11.04µg · 460% DV
Vitamin D
7.8µg · 39% DV
B3
4.2mg · 26% DV
B6
0.36mg · 21% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Calcium
252mg · 25% DV
Iodine
36µg · 24% DV
Sodium
408mg · 18% DV
Potassium ⭐
384mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Black Sea fried anchovy is a traditional dish from Türkiye’s Black Sea coast, made by coating small anchovies—often in cornmeal—and frying them in a pan. The fish are commonly laid out in a close circle, giving them crisp edges while keeping the flesh tender.
It is usually served hot with lemon, onion and salad, as part of a main meal rather than as a snack. In the region, anchovy is a familiar seasonal staple; elsewhere, this dish pairs easily with simple sides and crusty bread. Anchovies provide protein and omega-3 fats, while frying adds to the dish’s fat content. Drain the fish well and serve with plenty of salad for a lighter plate.
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.
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.
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.
Contains these allergens:
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
SATURATED
3.72g
MONOUNSATURATED
6.24g
POLYUNSATURATED
2.64g
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.