Eel

Eel: Nutrition, History and Cooking Guide

The European eel (Anguilla anguilla) and the American eel (Anguilla rostrata) are remarkable fish that spend most of their lives in rivers and lakes before making a single extraordinary migration — thousands of kilometres to the Sargasso Sea in the mid-Atlantic where they spawn and die. The larvae drift back to Europe and North America over several years on ocean currents. This complex life cycle made eels appear to emerge from the mud spontaneously to ancient observers, and Aristotle proposed various fantastical theories for their origin. In Japan, unagi (freshwater eel) glazed with sweet soy tare and grilled on charcoal (kabayaki) is one of the most beloved foods in the national cuisine, traditionally eaten on the midsummer festival day Doyo no Ushi no Hi for strength and stamina. In Britain, jellied eels are a traditional East End London food. In the Netherlands, smoked eel (gerookte paling) is a prized delicacy. Eel populations have declined dramatically across Europe and are now an endangered species.

Nutritional Value of Eel

Eel provides 184 kcal and 18.4 g of protein per 100 g, with 11.7 g of fat — considerably fattier than most fish, which contributes to its rich, distinctive flavour. It is exceptional for vitamin A — one of the richest non-liver food sources available — and provides good amounts of omega-3, B12, phosphorus, and potassium. Smoked and prepared eel products will have higher caloric content due to the smoking and glazing process.

Health Benefits of Eel

Eel provides excellent protein alongside noteworthy omega-3 fatty acids and an extraordinary vitamin A content. The vitamin A supports eye health, immune function, and skin integrity. B12 supports neurological health. The fat content is predominantly unsaturated. Given the endangered status of wild European eel, consumption should be considered carefully from a sustainability perspective — farmed eel from sustainable aquaculture operations represents a more responsible choice.

How to Select and Store Eel

Fresh eel is typically sold alive by specialist fishmongers and fish markets. Smoked eel fillets are the most commonly available form in Britain and keep refrigerated for up to a week. Canned or jarred eel products keep according to their packaging instructions.

How to Cook Eel

Eel is frequently smoked, jellied, or prepared kabayaki-style. For fresh eel: skin, clean, and cut into sections. Fry in butter with herbs, or braise in wine and stock. For unagi kabayaki: butterfly the eel, steam briefly, then grill with a glaze of soy sauce, mirin, sugar, and sake repeatedly brushed on — this is a complex preparation best attempted with prepared unagi from a Japanese supplier. Smoked eel is best eaten simply on bread or in a salad with beetroot and horseradish.