Grilled Mullet with Lemon and Herbs
Grilled Mullet with Lemon and Herbs is a simple yet flavorful seafood dish featuring mullet, a firm-fleshed fish popular in coastal cuisines worldwide. The fish is typically marinated or seasoned with fresh herbs like parsley, thyme, or oregano, then grilled with bright lemon juice for a zesty finish. It's a classic preparation found in Mediterranean, American Gulf Coast, and Asian coastal cooking traditions.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean, nutrient-dense meal. A serving provides substantial omega-3 fatty acids, vitamin B12, and selenium, with a rough calorie ballpark of 250-350 kcal per serving depending on oil usage.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 34 g |
| Carbs | 2 g |
| Fat | 14 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 320 mg |
| Vitamin B12 | 8.5 µg |
| Selenium | 42 µg |
| Phosphorus | 290 mg |
| Niacin (B3) | 7.8 mg |
| Potassium | 410 mg |
| Vitamin D | 1.2 µg |
| Omega-3 (EPA+DHA) | 0.9 g |
| Vitamin B6 | 0.6 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Mullet is one of the few fish that thrives in both saltwater and freshwater, making it a versatile and sustainable choice in many cultures. Nutritionally, it's prized for its high protein-to-calorie ratio and is a traditional food in many coastal communities for supporting heart and brain health.
