Salt-Baked Whole Mullet
Salt-Baked Whole Mullet is a traditional Cantonese dish where a whole fish is encased in a thick crust of coarse salt and baked until perfectly steamed in its own juices. The dish typically features a whole mullet, coarse sea salt, and aromatics like ginger, scallions, and sometimes Sichuan peppercorns or star anise. It is a signature dish of Guangdong province, particularly celebrated in Chaozhou and Shantou cuisine.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality protein and healthy fats, particularly omega-3 fatty acids, with virtually no carbohydrates. A typical serving provides a good amount of selenium, vitamin B12, and phosphorus, with a calorie estimate around 250-300 kcal for a generous portion of fish.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 34 g |
| Carbs | 0 g |
| Fat | 15 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Selenium | 42 mcg |
| Vitamin B12 | 3.2 mcg |
| Phosphorus | 320 mg |
| Niacin (B3) | 8.5 mg |
| Potassium | 410 mg |
| Magnesium | 38 mg |
| Omega-3 (EPA+DHA) | 1.1 g |
| Vitamin D | 6.8 mcg |
Per 1 fillet from a whole mullet (approx. 180g) · estimated, varies by recipe
💡 What's interesting
The salt crust method is a brilliant culinary technique that seals in moisture and flavor, essentially steaming the fish in a flavorful, aromatic environment without needing added fats. Nutritionally, this gentle cooking method helps preserve the fish's delicate omega-3 fatty acids better than high-heat frying.
