Mullet Escabeche
Mullet Escabeche is a classic Mediterranean and Latin American dish where pan-fried or grilled grey mullet is marinated in a tangy, aromatic vinegar-based sauce. The sauce typically includes olive oil, garlic, onions, carrots, and a blend of herbs like bay leaves and peppercorns. It's a beloved method of preserving and flavoring fish, often served cold or at room temperature.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with the majority of its calories coming from healthy fats in the fish and olive oil. It provides excellent levels of omega-3 fatty acids, vitamin D, and selenium.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 34 g |
| Carbs | 5 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Vitamin D | 12 mcg |
| Selenium | 65 mcg |
| Vitamin B12 | 4.5 mcg |
| Phosphorus | 300 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Niacin (B3) | 8 mg |
| Potassium | 420 mg |
| Vitamin B6 | 0.5 mg |
Per 1 fillet with sauce (180 g) · estimated, varies by recipe
💡 What's interesting
The escabeche cooking technique is a historical method of food preservation that originated in Persia and was spread by the Moors to Spain, from where it traveled to the Americas. Nutritionally, the vinegar marinade can help increase the bioavailability of minerals from the fish.
