Grilled Porgy (Whole)
Grilled Porgy (Whole) is a classic Mediterranean and Middle Eastern dish where a whole, cleaned porgy fish is seasoned with herbs, lemon, and olive oil, then grilled until the skin is crispy and the flesh is tender and flaky. It typically features ingredients like garlic, oregano, parsley, and sometimes capers or tomatoes, showcasing the fresh, clean flavors of the sea.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A typical serving provides key nutrients like selenium, vitamin D, and B vitamins, with a calorie ballpark of around 250-350 kcal per whole fish (approximately 200-250g of edible flesh).
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 38 g |
| Carbs | 1 g |
| Fat | 17 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 420 mg |
| Selenium | 54 mcg |
| Vitamin D | 12 mcg |
| Vitamin B12 | 4.2 mcg |
| Niacin (B3) | 8.5 mg |
| Phosphorus | 310 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Potassium | 480 mg |
| Magnesium | 55 mg |
Per 1 whole grilled porgy, edible portion (approx. 220 g) · estimated, varies by recipe
💡 What's interesting
Culturally, serving a fish whole—head, tail, and bones intact—is a sign of freshness and celebration in many coastal cuisines, from Greece to Lebanon. Nutritionally, eating the fish whole, including the skin and small bones (if softened by grilling), significantly boosts the intake of calcium, collagen, and additional healthy fats.
