Pan-Seared Mullet with Capers
Pan-Seared Mullet with Capers is a classic Mediterranean dish featuring pan-fried mullet fillets finished with a bright, briny sauce of capers, lemon, and butter or olive oil. It highlights the firm, slightly sweet flesh of the mullet, a fish common in coastal waters from the Mediterranean to the Gulf of Mexico.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids from the fish. A typical serving provides a good source of selenium, vitamin B12, and phosphorus, with a calorie count roughly between 300-400 kcal depending on the amount of cooking fat used.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 34 g |
| Carbs | 2 g |
| Fat | 22 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 480 mg |
| Selenium | 45 mcg |
| Vitamin B12 | 3.5 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 6 mg |
| Omega-3 (EPA+DHA) | 0.8 g |
| Vitamin D | 4 mcg |
| Magnesium | 40 mg |
| Vitamin E | 1.5 mg |
Per 1 fillet (180 g) with sauce · estimated, varies by recipe
💡 What's interesting
Capers are the unopened flower buds of a shrub native to the Mediterranean and are a key flavoring in many coastal cuisines, adding a unique salty tang. Nutritionally, mullet is a lean source of protein and is notably rich in selenium, a mineral important for antioxidant defense.
