Whole Roasted Mullet with Mediterranean Spices
Whole Roasted Mullet with Mediterranean Spices is a flavorful and aromatic seafood dish featuring a whole mullet fish, generously seasoned with a blend of herbs and spices typical of Mediterranean cuisine. The fish is roasted until the skin is crisp and the flesh is tender, often infused with ingredients like olive oil, lemon, garlic, oregano, and thyme. This preparation is a staple in coastal Mediterranean regions, celebrating fresh, local seafood with simple yet vibrant flavors.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, making it an excellent source of lean protein and healthy fats. It provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium, with a rough calorie estimate of 300-400 kcal per serving, depending on the size of the fish and the amount of oil used.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 40 g |
| Carbs | 2 g |
| Fat | 18 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 450 mg |
| Vitamin D | 5.2 mcg |
| Selenium | 36 mcg |
| Vitamin B12 | 2.1 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 8.5 mg |
| Potassium | 420 mg |
| Omega-3 Fatty Acids | 1.2 g |
| Iron | 1.1 mg |
Per 1 whole roasted mullet (approximately 300 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects the Mediterranean diet's emphasis on whole foods, healthy fats, and herbs, which is linked to numerous health benefits. Nutritionally, mullet is a sustainable fish choice, and roasting it whole preserves its natural flavors and nutrients, minimizing the need for heavy sauces or excessive fats.
