Protein
mullet fish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
grey mulletstriped mulletflathead mulletbourikhaurmadavaithiruthamugil cephalus
SERVING
CALORIES
117
PROTEIN
19.4g
CARBS
0g
FAT
3.8g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories117kcal—
Protein19.4g39%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat3.8g5%
Saturated fat1.1g6%
Trans fat0g—
Cholesterol49mg16%
Water77g—
MINERALS
Sodium65mg3%
Potassium357mg8%
Calcium41mg3%
Iron1.0mg6%
Magnesium29mg7%
Phosphorus221mg18%
Zinc0.50mg5%
Copper0.05mg6%
Manganese0.02mg1%
Selenium36.5µg66%
VITAMINS
Vitamin A38µg4%
Vitamin C0mg0%
Vitamin D10µg50%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.10mg8%
Niacin (B3)5.2mg33%
Pantothenic acid (B5)0.70mg14%
Vitamin B60.40mg24%
Folate (B9)6.0µg2%
Vitamin B120.20µg8%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Omega-3 fatty acids for heart health
- ✓High-quality lean protein source for muscle repair
- ✓Contains Vitamin B12 essential for nerve function
- ✓Good source of selenium which acts as an antioxidant
- ✓Provides phosphorus for bone and teeth strength
COOKING TIPS
In the kitchen.
- 1Grill or pan-sear with the skin on to achieve a crispy texture
- 2Season with citrus and fresh herbs like parsley or dill to balance the oiliness
- 3Avoid overcooking as the flesh can become dry and tough quickly
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for 1-2 days
- Wrap tightly in plastic or foil and freeze for up to 3 months
- Keep on a bed of ice in a sealed container to maintain freshness
FAQ
Frequently asked questions.
How long does fresh mullet last in the fridge?
Fresh mullet should be consumed within 1 to 2 days of purchase for optimal safety and flavor.
Can I freeze mullet fish?
Yes, you can freeze mullet. Wrap it tightly in moisture-proof wrap or freezer bags; it will stay good for up to 3 months.
How do I identify fresh mullet when buying?
Look for clear, bulging eyes, bright red gills, and firm flesh that springs back when pressed. It should smell like the sea, not 'fishy'.
What is a good substitute for mullet?
Sea bass, snapper, or mackerel are excellent substitutes depending on whether you want a milder or oilier profile.
Is mullet high in mercury?
Mullet is generally considered a low-to-moderate mercury fish because it feeds lower on the food chain.
How should I prepare mullet before cooking?
Scale the fish thoroughly, remove the guts, and rinse under cold water. Pat dry with paper towels before seasoning.
What does mullet taste like?
Mullet has a mild, nutty flavor with a moderately oily texture, making it very versatile for different cuisines.
Is mullet a fatty fish?
It is considered a moderately oily fish, providing a good amount of healthy Omega-3 fatty acids.
Does mullet have many bones?
It has a sturdy central skeleton and some small pin bones that should be removed or eaten carefully.
What are the best cooking methods for mullet?
Mullet is best when grilled, pan-fried, or smoked, which helps highlight its natural oils and flavor.
