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Lean sea fish, high in protein and omega-3
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Grilled Sinarit (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 33.8 g of protein, 3.5 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 150 g
165
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33.8g
· 68% DV
Fat
3.5g
· 4% 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 81% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.8 g | 68% |
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) | 150 g | 165 kcal |
| 1 piece (extra small) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 100 g | 110 kcal |
| 1 serving (medium) | 200 g | 220 kcal |
| 1 piece (large) | 250 g | 275 kcal |
| 1 serving (large) | 300 g | 330 kcal |
| 1 piece (extra large) | 350 g | 385 kcal |
Calculated from 110 calories per 100 g.
Grilled sinarit is made from dentex, a sea fish found in the Mediterranean and nearby eastern Atlantic waters. It is often cooked whole or as fillets, with simple seasoning that lets its mild, firm flesh stand out.
Grilled sinarit has mild, clean-tasting white flesh with a firm texture. Grilling adds a lightly smoky, browned flavor, so lemon and a little olive oil usually complement it better than a heavy sauce.
To keep sinarit from sticking, dry the fish, preheat and lightly oil the grill, and wait until the surface releases before turning it. Moving it too early is a common reason the skin tears and the fish breaks apart.
Yes, grilled sinarit has bones, especially when cooked whole. The backbone and fine side bones need attention when serving; remove the flesh carefully and check each portion before giving it to a child.
Yes, you can eat grilled sinarit skin if it has been properly cleaned and cooked. It can become pleasantly crisp on the grill; if you prefer not to eat it, the flesh usually separates from it easily.
Sinarit can be grilled whole or as fillets. Whole fish tends to retain moisture and makes a striking presentation, while fillets are quicker to serve and easier to inspect for bones.
Salt, olive oil, and lemon are enough to season grilled sinarit without hiding its delicate flavor. Add fresh parsley or a little oregano after cooking if you like; a strongly spiced marinade can overpower the fish.
Serve grilled sinarit with a crisp salad, grilled vegetables, or a simple potato side. Fresh lemon and a light herb dressing suit its mild flavor; rich sauces can overwhelm the fish.
Refrigerate leftover grilled sinarit promptly in a covered container and eat it soon. Removing the bones before storing makes portions easier to serve, but keep the fish chilled rather than leaving it out.
Yes, grilled sinarit can be frozen in an airtight container, though its texture may be softer after thawing. Remove the bones first, cool the fish promptly, and thaw it in the refrigerator before reheating or adding it to a cooked dish.
Vitamins
B12
3.3µg · 138% DV
B3
3.75mg · 23% DV
B6
0.38mg · 22% DV
Vitamin D
3.75µg · 19% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
315mg · 45% DV
Iodine
45µg · 30% DV
Potassium ⭐
480mg · 14% DV
Sodium
98mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 165 calories in 1 piece (medium) (150 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.
Grilled Sinarit is Mediterranean dentex cooked over a grill, usually whole or as fillets with a little oil and salt. The fish is prized along Turkey’s Aegean and Mediterranean coasts, where grilling lets its clean, mild flavour take centre stage without heavy seasoning.
Its flesh is white, firm and gently sweet, with a browned surface and a moist interior when cooked well. It is commonly served with lemon, salad and seasonal greens at seafood restaurants, and pairs easily with grilled vegetables. Naturally lean and rich in protein, it makes a satisfying main dish; use oil sparingly if you want to keep the plate lighter.
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.
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 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.
Contains these allergens:
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
SATURATED
0.75g
MONOUNSATURATED
1.05g
POLYUNSATURATED
1.2g
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.