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Black Sea salmon (marinated with olive oil and lemon) Calories
Rich in omega-3, healthy fats, refreshing with lemon, protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Black Sea salmon (marinated with olive oil and lemon) (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 0.6 g of carbs, 24.6 g of protein, 16.2 g of fat and 0 g of fiber. Its 5 µg of B12 covers 210% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Black Sea salmon (marinated with olive oil and lemon) Nutrition Facts
Selected: 1 piece (medium) · 120 g
246
KCAL / 120G
Carbs
0.6g
· 0% DV
Protein
24.6g
· 49% 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 1% · Protein 40% · Fat 59%
Black Sea salmon (marinated with olive oil and lemon) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 (marinated with olive oil and lemon)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 246 kcal |
| 1 slice (thin) | 60 g | 123 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 slice (thick) | 100 g | 205 kcal |
| 1 serving (medium) | 150 g | 308 kcal |
| 1 piece (large) | 180 g | 369 kcal |
| 1 serving (large) | 200 g | 410 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Black Sea salmon (marinated with olive oil and lemon)
What is Black Sea salmon, and is it the same as Atlantic salmon?
Black Sea salmon is often a market name in Turkey for rainbow trout raised in the Black Sea, rather than Atlantic salmon. The name can describe where the fish was raised, not a separate salmon species; this version is marinated with olive oil and lemon.
How do you cook Black Sea salmon marinated with olive oil and lemon?
Cook marinated Black Sea salmon in the oven, in a skillet, or on a grill. It is done when the flesh is opaque and flakes easily; for a reliable check, the thickest part should reach 145°F (63°C).
How long should Black Sea salmon take in the oven?
Bake Black Sea salmon in an oven preheated to 400°F (200°C). Cooking time varies with the thickness of the piece, so check the center rather than relying only on the clock; remove it when it is opaque and cooked through.
Can you grill Black Sea salmon marinated with olive oil and lemon?
Yes, Black Sea salmon grills well. Use a clean, lightly oiled grate and medium heat, and turn the fish gently so it does not break apart. Cook until the center is opaque and flakes easily.
How long should you marinate Black Sea salmon in lemon and olive oil?
Marinate Black Sea salmon in the refrigerator for about 30 minutes to 2 hours. Lemon juice can change the fish’s texture if it sits too long, so keep it chilled and avoid leaving it in the marinade overnight.
Can you eat the skin on Black Sea salmon?
Yes, Black Sea salmon skin is edible when thoroughly cooked. Pat it dry and cook the fish skin-side down in a hot pan or on a grill for a crisp finish; you can also remove the skin easily after cooking.
Is lemon-marinated Black Sea salmon safe to eat raw?
No, lemon juice does not safely cook Black Sea salmon. It can make the flesh look opaque, but that change does not reliably kill harmful microorganisms. Cook the fish thoroughly unless it has been specifically handled and prepared for raw consumption.
What should you serve with Black Sea salmon?
Serve Black Sea salmon with leafy salad, roasted vegetables, or rice. Since the olive-oil-and-lemon marinade is already bright and rich, simple sides work well without masking the fish’s flavor.
Can you freeze Black Sea salmon marinated with olive oil and lemon?
Yes, you can freeze it before cooking in a sealed freezer-safe container. Thaw it in the refrigerator, not on the counter, and cook it soon after thawing; freezing may soften the fish’s texture slightly.
How long does cooked Black Sea salmon keep in the fridge?
Cooked Black Sea salmon keeps for up to 3 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat so the fish is not repeatedly warmed.
Black Sea salmon (marinated with olive oil and lemon) Vitamins & Minerals
Vitamins
B12
5.04µg · 210% DV
B6
1.02mg · 60% DV
B3
9mg · 56% DV
Vitamin D
10.2µg · 51% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
444mg · 13% DV
Sodium
66mg · 3% DV
Black Sea salmon (marinated with olive oil and lemon) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Sea salmon (marinated with olive oil and lemon)
To burn the 246 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 Black Sea salmon (marinated with olive oil and lemon)?
Black Sea salmon is the local name often used for rainbow trout raised in the Black Sea; here it is marinated with olive oil and lemon. Its flesh is tender and gently rich, while the lemon adds a fresh, tangy note. It is usually cooked after marinating, rather than served raw.
In Turkey and around the Black Sea, it is commonly grilled or baked and served with salad, greens or seasonal vegetables. It provides protein and omega-3 fats, making it a satisfying centrepiece for a meal. For a lighter plate, use the oil sparingly and pair it with vegetables instead of a rich side.
How Nutritious Is Black Sea salmon (marinated with olive oil and lemon)?
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 (marinated with olive oil and lemon) 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 (marinated with olive oil and lemon) Contain Allergens?
Contains these allergens:
Which Diets Is Black Sea salmon (marinated with olive oil and lemon) 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 (marinated with olive oil and lemon) Fat Profile
SATURATED
2.88g
MONOUNSATURATED
7.44g
POLYUNSATURATED
3.72g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.