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Red mullet fried in olive oil Calories
Omega-3 source, protein fried in olive oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red mullet fried in olive oil (120 g) has 234 calories. That works out to 195 calories per 100 g. It contains 0.6 g of carbs, 23.4 g of protein, 16.2 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Red mullet fried in olive oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
234
KCAL / 120G
Carbs
0.6g
· 0% DV
Protein
23.4g
· 47% 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 39% · Fat 60%
Red mullet fried in olive oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 fried in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 234 kcal |
| 1 piece (small) | 80 g | 156 kcal |
| 100 g | 100 g | 195 kcal |
| 1 serving (small) | 100 g | 195 kcal |
| 1 serving (medium) | 150 g | 293 kcal |
| 1 piece (large) | 180 g | 351 kcal |
| 1 serving (large) | 200 g | 390 kcal |
| 2 piece (double) | 240 g | 468 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Red mullet fried in olive oil
How do you cook zeytinyağında kızarmış kefal?
Kefal is grey mullet fried in olive oil; it is not red mullet. To make it, clean and dry the fish, season it, lightly coat it in flour if desired, then fry in hot olive oil until browned and cooked through.
Is kefal fried in olive oil the same fish as red mullet?
No. Kefal means grey mullet, whereas red mullet is a different fish. The English name on this page can be misleading, so ask for grey mullet if you want the fish described here.
Does kefal fried in olive oil have many bones?
Yes, grey mullet has a central backbone and smaller bones along the flesh. After cooking, lift out the backbone and check each portion carefully, especially before serving it to children.
What should you serve with kefal fried in olive oil?
Serve it with lemon and a crisp salad, or with roasted vegetables or plain rice. The fresh, acidic sides balance the richness of the fried fish without covering its flavor.
Can you bake kefal instead of frying it in olive oil?
Yes. Baking grey mullet with a little olive oil, lemon, and herbs is a straightforward alternative to pan-frying. Cooking time depends on the fish’s size, so check that the flesh is opaque and separates easily.
How do you keep kefal fried in olive oil crispy?
Dry the fish thoroughly before cooking and avoid overcrowding the pan. Fry it in properly heated oil, then let excess oil drain on a rack rather than covering it, which traps steam and softens the crust.
How long does kefal fried in olive oil keep in the refrigerator?
Refrigerate leftover kefal promptly in a covered container and eat it within a short time. Reheat it until hot throughout; leaving cooked fish at room temperature for extended periods increases food-safety risk.
How can you tell if kefal is fresh before frying it in olive oil?
Fresh grey mullet should have clear, bright eyes, firm flesh, and a mild sea smell rather than a sour or strongly fishy odor. Keep it cold and cook it soon after buying.
Is kefal fried in olive oil good for you?
Grey mullet provides protein and omega-3 fats, while frying adds oil and makes the dish richer than baking or grilling. Pairing it with vegetables or salad makes for a balanced meal.
Can you freeze kefal fried in olive oil?
Yes, you can freeze cooked kefal in an airtight, freezer-safe container, though its crisp coating will soften after thawing. Thaw it in the refrigerator and reheat until hot throughout; for the best texture, eat it freshly cooked.
Red mullet fried in olive oil Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
Vitamin D
6.24µg · 31% DV
B3
3mg · 19% DV
B5
0.78mg · 16% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
252mg · 36% DV
Iodine
26µg · 17% DV
Potassium ⭐
408mg · 12% DV
Sodium
90mg · 4% DV
Red mullet fried in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red mullet fried in olive oil
To burn the 234 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 fried in olive oil?
Zeytinyağında kızarmış kefal is kefal—mullet in Turkish—fried in olive oil; it is not red mullet, despite the English name on file. Mullet is a familiar fish in Turkish coastal cooking, and this simple preparation lets its mild flavour come through.
The fish develops a lightly crisp exterior while staying tender inside. In Turkey it is often served with lemon, salad or peppery greens, plus bread; it also works as part of a shared table. It provides protein, while frying contributes a notable amount of fat. For a lighter plate, drain the fish well after cooking and pair it with plenty of fresh vegetables.
How Nutritious Is Red mullet fried in olive oil?
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 Red mullet fried in olive oil 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 Red mullet fried in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Red mullet fried in olive oil 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
Red mullet fried in olive oil Fat Profile
SATURATED
2.64g
MONOUNSATURATED
8.52g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 1.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.