Fried Mullet
Fried mullet is a popular seafood dish featuring the fillets of mullet, a fish prized for its firm texture and rich, oily flavor. The fish is typically seasoned and pan-fried or deep-fried until the skin is crispy and the interior remains moist. It is a coastal staple in many cuisines, particularly in the Mediterranean, the Black Sea region, and parts of Asia.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal with minimal carbohydrates. It provides a good source of omega-3 fatty acids, vitamin D, and selenium, with a typical serving containing roughly 250-350 calories.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 28 g |
| Carbs | 1 g |
| Fat | 19 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 85 mg |
| Vitamin D | 12.5 mcg |
| Selenium | 45 mcg |
| Vitamin B12 | 3.2 mcg |
| Niacin (B3) | 6.5 mg |
| Phosphorus | 280 mg |
| Potassium | 420 mg |
| Omega-3s | 1.2 g |
| Cholesterol | 75 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Mullet is unique because it has been farmed for its prized roe (bottarga) for centuries, making the whole fish highly valued. Nutritionally, its high oil content not only makes it flavorful but also means it's an excellent source of heart-healthy omega-3s.
