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Red Mullet (Cornmeal, Pan-Fried) Calories
High protein, Omega-3, crispy cornmeal coating
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red Mullet (Cornmeal, Pan-Fried) (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 9.8 g of carbs, 22.2 g of protein, 10.3 g of fat and 0.8 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Red Mullet (Cornmeal, Pan-Fried) Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
9.8g
· 4% DV
Protein
22.2g
· 44% DV
Fat
10.3g
· 13% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 40% · Fat 42%
Red Mullet (Cornmeal, Pan-Fried) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.04 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 0.8 g | 3% |
| 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 Red Mullet (Cornmeal, Pan-Fried)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (medium) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 serving (large) | 300 g | 540 kcal |
| 3 piece (jumbo) | 360 g | 648 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Red Mullet (Cornmeal, Pan-Fried)
How do you cook pan-fried cornmeal red mullet?
Pat the red mullet dry, season it, and coat it lightly in cornmeal, shaking off the excess. Fry in a single layer in hot oil, turning once, until the flesh is opaque and flakes easily.
What does pan-fried cornmeal red mullet taste like?
Pan-fried cornmeal red mullet has delicate, mildly sweet flesh and a crisp, toasted coating. Its flavor is gentler than many oily fish, so lemon, herbs, and simple sides complement it without overpowering it.
Does pan-fried cornmeal red mullet have a lot of bones?
Yes, red mullet has fine bones, and frying does not make them disappear. Lift the flesh carefully from the backbone and check each bite; take particular care when serving it to children.
Can you eat the skin on pan-fried cornmeal red mullet?
Yes, red mullet skin is edible and becomes pleasantly crisp when pan-fried. You can eat it with the cornmeal coating or separate it easily if you prefer not to eat fish skin.
How do you get a crispy coating on pan-fried cornmeal red mullet?
A dry fish and properly hot oil are key to a crisp coating. Pat the red mullet dry before coating it, shake off excess cornmeal, avoid crowding the pan, and wait until the crust sets before turning.
Is red mullet the same fish as grey mullet?
No, red mullet and grey mullet are different fish. Red mullet belongs to the goatfish family and is known for its reddish coloring and delicate flesh; grey mullet is a separate fish with a different flavor and texture.
What should you serve with pan-fried cornmeal red mullet?
Serve pan-fried cornmeal red mullet with lemon, a green salad, or simply dressed vegetables. Potatoes, crusty bread, and fresh herbs also work well, while lighter sides let the fish’s delicate flavor stand out.
How do you clean red mullet before pan-frying it in cornmeal?
Red mullet should be gutted before frying, and larger fish may also need scaling. Ask a fishmonger to clean it, or remove the entrails at home, rinse briefly, and dry the fish thoroughly so the coating adheres.
Can you bake cornmeal-coated red mullet instead of pan-frying it?
Yes, you can bake cornmeal-coated red mullet on a lightly oiled tray. Leave space between the fish and turn it once for more even browning; the coating may be less crisp than when fried in a pan.
How should you store leftover pan-fried cornmeal red mullet?
Refrigerate leftover red mullet in a covered container and eat it promptly. Reheat it in an oven or a lightly oiled pan to help the coating crisp up again; a microwave tends to soften it.
Red Mullet (Cornmeal, Pan-Fried) Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B6
0.28mg · 16% DV
B3
2.52mg · 16% DV
B5
0.74mg · 15% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
252mg · 36% DV
Iodine
22µg · 15% DV
Potassium ⭐
372mg · 11% DV
Sodium
144mg · 6% DV
Red Mullet (Cornmeal, Pan-Fried) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Mullet (Cornmeal, Pan-Fried)
To burn the 216 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 Red Mullet (Cornmeal, Pan-Fried)?
Red mullet coated in cornmeal and pan-fried is a familiar way to enjoy this small, delicately flavoured fish. The coating turns crisp and golden while the flesh stays tender, with a mild, slightly sweet taste. It is served hot in coastal Mediterranean cooking, often with lemon and a simple salad; it also works well as part of a shared seafood meal.
It provides substantial protein, at 18.5 g per 100 g, alongside the crisp cornmeal coating. For a lighter plate, drain it briefly on paper towel after frying and serve with vegetables or salad rather than adding another fried side.
How Nutritious Is Red Mullet (Cornmeal, Pan-Fried)?
Nutrient density
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 Red Mullet (Cornmeal, Pan-Fried) Processed?
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.
Does Red Mullet (Cornmeal, Pan-Fried) Contain Allergens?
Contains these allergens:
Which Diets Is Red Mullet (Cornmeal, Pan-Fried) 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
— Not suitable
Low FODMAP
— Not suitable
Red Mullet (Cornmeal, Pan-Fried) Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.84g
POLYUNSATURATED
2.52g
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.