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Red mullet (pan-fried, light olive oil) Calories
Omega-3 source, protein, low carb, healthy fat
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red mullet (pan-fried, light olive oil) (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 0.2 g of carbs, 24.6 g of protein, 8.4 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 (pan-fried, light olive oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
174
KCAL / 120G
Carbs
0.2g
· 0% DV
Protein
24.6g
· 49% DV
Fat
8.4g
· 11% 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 56% · Fat 44%
Red mullet (pan-fried, light olive oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 (pan-fried, light olive oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 174 kcal |
| 1 piece (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 100 g | 145 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 1 piece (large) | 180 g | 261 kcal |
| 1 serving (large) | 200 g | 290 kcal |
| 2 piece (medium) | 240 g | 348 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Red mullet (pan-fried, light olive oil)
How do you pan-fry red mullet with a little olive oil?
To pan-fry red mullet with a little olive oil, pat the cleaned fish thoroughly dry and heat the pan before adding the oil. Cook without crowding the pan, turning the fish gently; it is done when the flesh is opaque and separates easily.
What does pan-fried red mullet taste like?
Pan-fried red mullet has delicate, mildly sweet flesh with a savory, slightly briny flavor. Its skin crisps nicely in a hot pan, while the flesh stays tender. Lemon and fresh herbs complement it without overwhelming its relatively subtle taste.
Does red mullet have a lot of bones?
Red mullet has a central backbone and fine rib bones, so it needs careful eating. Lift the flesh away from the backbone in sections and check each bite for small bones. For children, remove the bones thoroughly before serving.
Is red mullet the same fish as red snapper?
No, red mullet and red snapper are different fish. Red mullet is a small Mediterranean fish in the goatfish family, while red snapper refers to a different group of larger fish. Their flavor, texture, and cooking needs are not interchangeable.
Can you eat the skin of pan-fried red mullet?
Yes, red mullet skin is edible and can become crisp when pan-fried. Make sure the fish has been scaled and the skin is clean before cooking. Drying it well helps it brown rather than steam in the pan.
How do you know if red mullet is fresh?
Fresh red mullet should smell mildly of the sea, have clear, bright eyes, and feel firm to the touch. Avoid fish with a sour or strongly fishy smell, cloudy eyes, or flesh that stays dented when pressed.
How do you clean red mullet before pan-frying it?
Remove the scales, open the belly to take out the innards, and trim the gills if they are still attached. A fishmonger can do this for you. Rinse the fish briefly, then pat it completely dry before it goes into the pan.
What should you serve with pan-fried red mullet?
Serve pan-fried red mullet with a crisp green salad, lemon, and fresh herbs for a light meal. Grilled vegetables or simple boiled potatoes also work well; strongly flavored sauces can overpower the fish’s delicate taste.
Can you freeze red mullet?
Yes, you can freeze fresh red mullet. Clean and dry it, wrap it tightly to limit air exposure, and freeze it promptly. Thaw it in the refrigerator and cook it soon after thawing; freezing may soften its texture slightly.
Is red mullet a good fish to eat regularly?
Red mullet is a protein-rich fish and provides omega-3 fats, so it can be part of a varied diet. Pan-frying it with a little olive oil keeps added fat modest. Choose different fish across the week rather than relying on one species.
Red mullet (pan-fried, light olive oil) Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
Vitamin D
4.8µg · 24% DV
B3
3.24mg · 20% DV
B6
0.3mg · 18% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
78mg · 3% DV
Red mullet (pan-fried, light 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 (pan-fried, light olive oil)
To burn the 174 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 (pan-fried, light olive oil)?
Red mullet (pan-fried, light olive oil) is red mullet cooked in a small amount of olive oil. This delicate coastal fish is popular around the Mediterranean, including Turkey, where it is often simply pan-cooked to let its distinctive flavour come through.
Its flesh is tender and mildly sweet, with a lightly browned surface from the pan. Serve it hot with lemon and a crisp salad, or alongside vegetables and bread for a fuller meal. It is a protein-rich, low-carbohydrate choice; a 120 g piece makes a practical main-course portion. To keep the meal light, use just enough oil to coat the pan and pair the fish with vegetables rather than a rich sauce.
How Nutritious Is Red mullet (pan-fried, light 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 (pan-fried, light 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 (pan-fried, light olive oil) Contain Allergens?
Contains these allergens:
Which Diets Is Red mullet (pan-fried, light 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 (pan-fried, light olive oil) Fat Profile
SATURATED
2.04g
MONOUNSATURATED
3.84g
POLYUNSATURATED
1.56g
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.