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High protein, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Grilled yellowtail (170 g) has 313 calories. That works out to 184 calories per 100 g. It contains 0 g of carbs, 47.6 g of protein, 12.8 g of fat and 0 g of fiber. Its 4.4 µg of B12 covers 184% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 170 g
313
KCAL / 170G
Carbs
0g
· 0% DV
Protein
47.6g
· 95% DV
Fat
12.8g
· 16% 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 62% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 313 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0 g | |
| Sodium | 88 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 47.6 g | 95% |
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) | 170 g | 313 kcal |
| 100 g | 100 g | 184 kcal |
| 1 piece (small) | 100 g | 184 kcal |
| 4 ounce (medium) | 113 g | 208 kcal |
| 1 cup (shredded) | 140 g | 258 kcal |
| 1 serving (medium) | 150 g | 276 kcal |
| 1 cup (diced) | 160 g | 294 kcal |
| 1 serving (large) | 220 g | 405 kcal |
| 1 piece (large) | 240 g | 442 kcal |
Calculated from 184 calories per 100 g.
Grilled sarıkanat is grilled Turkish bluefish, not yellowtail; sarıkanat is a local name for a smaller size class of bluefish (Pomatomus saltatrix). The fish is commonly cooked whole over a grill and served with lemon.
Sarıkanat and lüfer are Turkish names for different sizes of the same bluefish species; sarıkanat usually refers to the smaller fish. Size cutoffs and naming can vary by region, so the labels at fish markets are not always identical.
Pat the fish dry, brush it lightly with oil, and cook it over a hot, clean grill, turning it only as needed. Take grilled sarıkanat off the heat once the flesh is opaque and separates readily from the bones.
Grilling sarıkanat whole helps keep the flesh moist and is a common way to serve it. Ask the fishmonger to clean it first; fillets are easier to eat, but the fish can still contain small bones.
Yes, grilled sarıkanat has a central backbone and smaller bones along the flesh. Separate the meat carefully before serving it to children, and check each portion; asking for fillets makes eating easier but does not guarantee boneless fish.
Sarıkanat is commonly associated with the autumn and winter bluefish season in Turkey, when migrating bluefish are more often sold. Availability varies from year to year, so season alone does not guarantee that a fish is fresh or sustainably caught.
Remove the gills and entrails, clean the belly cavity, rinse the fish briefly under cold water, and pat it dry before grilling. A fishmonger can clean it for you; keeping it whole helps it hold together on the grill.
A little olive oil, salt, pepper, and lemon are enough to season grilled sarıkanat without masking its flavor. Avoid leaving it in a strongly acidic marinade for long, since lemon can soften the flesh before cooking.
Serve grilled sarıkanat with a crisp salad, lemon, and grilled or roasted vegetables. These sides complement the fish without overwhelming its flavor; in Turkey, onion and greens are also common accompaniments.
Refrigerate leftover grilled sarıkanat in a covered container within two hours of cooking and eat it within three to four days. Reheat it thoroughly, and discard it if it smells off or has been left unrefrigerated too long.
Vitamins
B12
4.42µg · 184% DV
B3
14.62mg · 91% DV
B6
1.09mg · 64% DV
Vitamin D
8.84µg · 44% DV
Minerals
Selenium
61µg · 111% DV
Phosphorus
408mg · 58% DV
Iodine
60µg · 40% DV
Potassium ⭐
714mg · 21% DV
Sodium
88mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 313 calories in 1 piece (medium) (170 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.
Izgara sarıkanat is sarıkanat, a smaller market size of the bluefish sold in Turkey, cooked over a grill. The heat browns the skin while the flesh stays moist and firm, with a rich, distinctly savory flavor. It needs little embellishment: a squeeze of lemon after grilling is often enough.
In Turkey it is commonly served with greens, onion or a seasonal salad, sometimes alongside bread. It is high in protein, contains no carbohydrates and provides omega-3 fats. For a lighter plate, keep added oil modest and pair it with plenty of salad.
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
3.06g
MONOUNSATURATED
4.93g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.