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Baked Red Mullet Calories
Rich in omega-3, high protein, low calorie, oven-baked
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Red Mullet (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 5 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Red Mullet Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
5g
· 6% 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 66% · Fat 34%
Baked Red Mullet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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 Red Mullet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 2 piece (double) | 240 g | 288 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Baked Red Mullet
How do you make baked red mullet with Mediterranean herbs?
Season cleaned baked red mullet with olive oil, lemon, salt, pepper, and a little oregano or thyme. Arrange it in a single layer and roast in a hot oven until the flesh turns opaque and separates easily from the bones.
Can you eat the skin of baked red mullet?
Yes, the skin of baked red mullet is edible when the fish has been properly cleaned and cooked. It can become pleasantly crisp in the oven; remove it at the table if you dislike its texture.
Does baked red mullet have a lot of bones?
Yes, baked red mullet has fine bones as well as a central backbone, so eat it carefully. Lift off the fillets from the backbone and check each bite, especially when serving the fish to children.
How can you tell when baked red mullet is cooked?
Baked red mullet is cooked when its flesh is opaque throughout and flakes away easily from the backbone. Check near the thickest part; translucent flesh means it needs more time, while very firm, dry flesh suggests overcooking.
Should baked red mullet be cooked whole or as fillets?
Baked red mullet can be cooked whole or as fillets. Whole fish tend to stay moist and are often easier to prepare, while fillets cook faster and are simpler to serve; adjust the cooking time to the cut.
Can you cook baked red mullet from frozen?
It is better to thaw red mullet in the refrigerator before baking it. Pat the fish dry after thawing and discard any liquid; baking it frozen can lead to uneven cooking and a softer, watery texture.
What should you serve with baked red mullet?
Serve baked red mullet with a crisp green salad, roasted vegetables, or potatoes. Lemon and fresh parsley make simple accompaniments, while a grain or legume side turns the fish into a more substantial meal.
Is baked red mullet the same fish as red snapper?
No, baked red mullet is not red snapper; they are different fish. Red mullet is generally smaller and has a distinctive delicate flavor, so a recipe’s cooking time and serving size may not transfer directly to snapper.
How do you keep baked red mullet from drying out?
Keep baked red mullet moist by coating it lightly with olive oil and taking it out as soon as the flesh flakes easily. Smaller fish cook quickly, so check them before relying on a recipe’s suggested time.
How long do leftovers of baked red mullet keep?
Leftover baked red mullet keeps in a sealed container in the refrigerator for up to three days. Refrigerate it within two hours of cooking, and reheat only the portion you plan to eat to avoid drying it out.
Baked Red Mullet Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B3
2.64mg · 17% DV
B5
0.72mg · 14% DV
Vitamin D
2.64µg · 13% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
252mg · 36% DV
Iodine
22µg · 15% DV
Potassium ⭐
384mg · 11% DV
Sodium
78mg · 3% DV
Baked Red Mullet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Red Mullet
To burn the 144 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 Baked Red Mullet?
Baked Red Mullet is red mullet cooked in the oven, a simple preparation associated with Mediterranean coastal cooking. The fish is often seasoned with olive oil, lemon and herbs, sometimes with tomatoes or onions alongside. Its flesh is delicate, mildly sweet and tender when baked, so it needs little embellishment.
Serve it hot with a crisp salad, vegetables or potatoes; a squeeze of lemon brings out its flavour without masking it. At 18.5 g of protein and 120 calories per 100 g, it makes a protein-rich, relatively light main course. For an especially balanced plate, use a modest amount of oil and pair it with seasonal vegetables.
How Nutritious Is Baked Red Mullet?
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 Red Mullet 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 Red Mullet Contain Allergens?
Contains these allergens:
Which Diets Is Baked 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
✓ Suitable
Low FODMAP
— Not suitable
Baked Red Mullet Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.04g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.