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Black Sea salmon, fried in olive oil Calories
High protein, rich in omega-3, fried in olive oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Black Sea salmon, fried in olive oil (140 g) has 333 calories. That works out to 238 calories per 100 g. It contains 0 g of carbs, 34.4 g of protein, 21.6 g of fat and 0 g of fiber. Its 4.8 µg of B12 covers 198% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Black Sea salmon, fried in olive oil Nutrition Facts
Selected: 1 piece (medium) · 140 g
333
KCAL / 140G
Carbs
0g
· 0% DV
Protein
34.4g
· 69% DV
Fat
21.6g
· 28% 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 41% · Fat 59%
Black Sea salmon, fried in olive oil nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 333 kcal | |
| Total fat | 21.6 g | 28% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.04 g | |
| Sodium | 95 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 34.4 g | 69% |
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 Black Sea salmon, fried in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 333 kcal |
| 1 piece (thin) | 70 g | 167 kcal |
| 1 piece (small) | 90 g | 214 kcal |
| 100 g | 100 g | 238 kcal |
| 1 serving (half) | 120 g | 286 kcal |
| 1 cup (diced) | 160 g | 381 kcal |
| 1 piece (thick) | 170 g | 405 kcal |
| 1 serving (whole) | 180 g | 428 kcal |
| 1 piece (large) | 200 g | 476 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Black Sea salmon, fried in olive oil
How do you pan-fry Black Sea salmon fried in olive oil without drying it out?
Cook Black Sea salmon fried in olive oil in a preheated pan over medium heat, and avoid crowding the pieces. Turn the fish only once if possible; taking it off as soon as it flakes helps keep it moist.
Is olive oil good for frying Black Sea salmon?
Yes, olive oil works well for frying Black Sea salmon. Use moderate rather than smoking-hot heat, especially with extra-virgin olive oil, so the oil does not burn before the fish cooks through.
What kind of fish is Black Sea salmon fried in olive oil?
“Black Sea salmon” often refers to rainbow trout farmed in the Black Sea region, rather than Atlantic salmon. The name is commonly used in Turkish seafood markets, though the exact fish can vary by product.
How can you get crispy skin on Black Sea salmon fried in olive oil?
For crisp skin on Black Sea salmon fried in olive oil, pat the skin thoroughly dry and place it skin-side down in a hot pan. Leave it undisturbed until the skin releases easily before turning the fish.
How do you know when Black Sea salmon fried in olive oil is done?
Black Sea salmon fried in olive oil is done when the flesh turns opaque and separates easily into flakes. Check the thickest part; if it is still translucent, cook it a little longer rather than relying only on the browned surface.
What should you season Black Sea salmon fried in olive oil with?
Black Sea salmon fried in olive oil pairs well with black pepper, dill, parsley, garlic, and lemon. Add lemon after cooking so its fresh flavor remains distinct and it does not add extra moisture to the pan.
What goes well with Black Sea salmon fried in olive oil?
Serve Black Sea salmon fried in olive oil with a crisp salad, roasted vegetables, or potatoes. A lemony green salad balances the richness of the fish without masking its flavor.
Can you cook frozen Black Sea salmon fried in olive oil without thawing it first?
It is better to thaw Black Sea salmon in the refrigerator before frying it in olive oil. Pat it dry before it goes into the pan; cooking it straight from frozen can lead to uneven cooking and splattering.
How long does Black Sea salmon fried in olive oil keep in the fridge?
Black Sea salmon fried in olive oil keeps for up to three days in the refrigerator when promptly chilled in a covered container. Reheat it gently until hot, since high heat can make the fish dry.
Is Black Sea salmon fried in olive oil a healthy way to eat salmon?
It can be a nutritious meal: Black Sea salmon supplies protein and omega-3 fats, while frying adds oil and makes the dish richer than baking or steaming. Pair it with vegetables for a balanced plate.
Black Sea salmon, fried in olive oil Vitamins & Minerals
Vitamins
B12
4.76µg · 198% DV
Vitamin D
15.68µg · 78% DV
B3
11.76mg · 74% DV
B6
1.09mg · 64% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
343mg · 49% DV
Iodine
39µg · 26% DV
Potassium ⭐
553mg · 16% DV
Sodium
95mg · 4% DV
Black Sea salmon, fried in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Sea salmon, fried in olive oil
To burn the 333 calories in 1 piece (medium) (140 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 Black Sea salmon, fried in olive oil?
Black Sea salmon, fried in olive oil, is a Turkish preparation of fish raised in the Black Sea. Despite its local name, it is generally rainbow trout, often marketed as Turkish salmon. The pink, substantial flesh turns lightly crisp outside while staying tender and moist within; olive oil adds a fruity note without masking the fish.
It is commonly served as a main course with salad, vegetables or rice, and a squeeze of lemon works well. It is protein-rich and contains no carbohydrates; a 100 g portion provides 24.6 g of protein. Since pan-frying adds oil, pair it with plenty of vegetables for a balanced plate, or use just enough oil to coat the pan if you prefer a lighter meal.
How Nutritious Is Black Sea salmon, fried in 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 Black Sea salmon, fried in 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 Black Sea salmon, fried in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Black Sea salmon, fried in 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
Black Sea salmon, fried in olive oil Fat Profile
SATURATED
3.78g
MONOUNSATURATED
8.96g
POLYUNSATURATED
4.9g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.