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High protein, omega-3, fried, flavorful
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Fried Yellow-wing Fish in Oil (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 2.5 g of carbs, 27 g of protein, 15 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.
Selected: 1 piece (medium) · 120 g
246
KCAL / 120G
Carbs
2.5g
· 1% DV
Protein
27g
· 54% DV
Fat
15g
· 19% 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 4% · Protein 43% · Fat 53%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.02 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
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 piece (medium) | 120 g | 246 kcal |
| 1 piece (extra small) | 60 g | 123 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (medium) | 150 g | 308 kcal |
| 1 piece (large) | 180 g | 369 kcal |
| 2 piece (double) | 240 g | 492 kcal |
| 1 serving (large) | 250 g | 513 kcal |
| 1 piece (jumbo) | 300 g | 615 kcal |
Calculated from 205 calories per 100 g.
Pat the cleaned fish thoroughly dry before frying, and avoid crowding the pan. A light coating of flour can help the outside brown, while turning the fish only once helps keep the flesh intact.
The name refers to sarıkanat, a smaller size class of bluefish sold in Turkey, not to yellowtail. As the same fish grows, it is commonly sold under larger-size names such as lüfer.
Yes. It has a central backbone and smaller bones in the flesh, so separate the meat carefully as you eat. Check every piece closely before serving it to a child.
It has firm flesh and a rich, distinctly savory fish flavor; frying gives the surface a browned, crisp texture. Its flavor is stronger than that of many mild white fish.
Yes. For an air-fryer version, season cleaned sarıkanat lightly, brush or spray it with a little oil, and cook until the flesh flakes easily. It will be less oily, though the crust may differ from pan-frying.
Serve it with a crisp green salad, lemon, or cooked vegetables to balance the richness of the fried fish. A simple side lets the bluefish flavor remain the focus.
It can be part of a balanced meal: the fish provides protein and omega-3 fats, while frying adds oil. Pairing it with vegetables rather than another fried side makes the meal less heavy.
Refrigerate leftovers in a covered container once they have cooled, and eat them within a few days. Reheat them in an oven or pan if you want the coating to stay firmer than it would in a microwave.
Yes, but the coating may soften after thawing. Freeze the pieces in an airtight container, thaw them in the refrigerator, then reheat in an oven or pan to restore some crispness.
Yes, the skin is edible when the fish has been properly scaled and cooked. It often turns crisp during frying; remove it if scales remain or you do not enjoy its texture.
Vitamins
B12
2.52µg · 105% DV
Vitamin D
8.4µg · 42% DV
B6
0.34mg · 20% DV
B3
2.76mg · 17% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
222mg · 32% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
78mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Fried Yellow-wing Fish in Oil is a pan-fried preparation of sarıkanat, the name used in Turkey for a smaller bluefish. The fish has a savory, full flavor, with tender flesh and a lightly crisp surface when freshly fried. In Turkey it is often served hot with lemon, onion and greens, alongside bread or a salad; it can also be part of a shared meze spread. It is naturally protein-rich, while frying adds to its fat content: a 100 g portion provides 22.5 g of protein. For a lighter plate, pair a modest serving with plenty of salad, or bake the fish instead of frying it.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.88g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.24g
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.