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Red mullet pan-fried with low oil Calories
Rich in protein and omega-3, low-oil pan-fried
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 with low oil (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 0 g of carbs, 23.4 g of protein, 7.4 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 135% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Red mullet pan-fried with low oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
174
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.4g
· 47% DV
Fat
7.4g
· 9% 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 58% · Fat 42%
Red mullet pan-fried with low oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 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 pan-fried with low oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 174 kcal |
| 1 piece (extra small) | 60 g | 87 kcal |
| 1 piece (small) | 80 g | 116 kcal |
| 100 g | 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 (double) | 240 g | 348 kcal |
| 1 piece (jumbo) | 250 g | 363 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Red mullet pan-fried with low oil
How do you keep red mullet pan-fried with low oil from sticking to the pan?
To keep red mullet pan-fried with low oil from sticking, pat the fish dry and heat the pan before adding it. Leave each piece undisturbed until its underside has formed a crust, then turn it gently with a broad spatula.
Does red mullet pan-fried with low oil have many bones?
Yes, red mullet pan-fried with low oil contains fine bones, especially around the backbone. Separate the flesh carefully as you eat, and check it thoroughly before serving it to children; frying does not make the bones disappear.
What does red mullet pan-fried with low oil taste like?
Red mullet pan-fried with low oil has a delicate, mildly sweet flavor and tender flesh. Its taste is less assertive than oily fish such as mackerel, so lemon and simple herbs complement it without overpowering the fish.
How do you clean red mullet before pan-frying it with low oil?
Clean red mullet before pan-frying by removing the entrails; a fishmonger can do this for you. If cleaning it at home, open the belly carefully, remove the organs, rinse briefly under cold water, and pat the fish completely dry.
Can you pan-fry red mullet with low oil without flour?
Yes, red mullet pan-fried with low oil can be cooked without flour. Dry the fish well and place it in a preheated, lightly oiled pan; wait for the surface to brown before turning so the flesh is less likely to break.
What is the difference between red mullet and goatfish when pan-fried with low oil?
Red mullet and goatfish are closely related names, but the exact species sold under them can vary by region. Red mullet pan-fried with low oil is typically a small Mediterranean fish with delicate flesh; check the fish’s species if the distinction matters.
What should you serve with red mullet pan-fried with low oil?
Serve red mullet pan-fried with low oil with lemon, a crisp green salad, or roasted vegetables. A simple side lets the fish’s delicate flavor stand out, while potatoes or crusty bread make the meal more substantial.
How long does red mullet pan-fried with low oil keep in the fridge?
Red mullet pan-fried with low oil keeps for up to three days in the refrigerator when promptly chilled and stored in a covered container. Reheat it until hot throughout, preferably in a pan, and discard it if it was left out for hours.
Can you freeze red mullet pan-fried with low oil?
Yes, you can freeze red mullet pan-fried with low oil, though thawing may soften its texture. Cool it first, pack it airtight, and thaw it in the refrigerator before reheating; avoid freezing it again after thawing.
Is red mullet pan-fried with low oil a healthy choice?
It can be a nutritious main dish: red mullet provides protein and omega-3 fats, and using little oil limits added fat compared with deep-frying. Pair it with vegetables or salad for a balanced meal.
Red mullet pan-fried with low oil Vitamins & Minerals
Vitamins
B12
3.24µg · 135% DV
Vitamin D
4.2µg · 21% DV
B5
0.84mg · 17% DV
B3
2.52mg · 16% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
384mg · 11% DV
Sodium
78mg · 3% DV
Red mullet pan-fried with low 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 with low 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 with low oil?
Red mullet pan-fried with low oil is a simple preparation of red mullet, a small, delicate fish common in the Mediterranean. The fish is cleaned and cooked in a lightly oiled pan; some cooks dust it with a little flour first. Its skin turns lightly crisp while the flesh stays tender and moist, with a distinctive, gently sweet flavour.
Around the Mediterranean it is often served hot with lemon, bread and a fresh salad, as a straightforward fish supper or part of a shared meal. It is naturally rich in protein and contains no carbohydrates. For a lighter plate, keep the oil measured and pair it with vegetables rather than heavier sides.
How Nutritious Is Red mullet pan-fried with low 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 with low 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 with low oil Contain Allergens?
Contains these allergens:
Which Diets Is Red mullet pan-fried with low 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 with low oil Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.44g
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.