Mullet

Mullet: Nutrition, History and Cooking Guide

The term "mullet" covers two distinct groups with very different flavour profiles and culinary significance. Grey mullet (family Mugilidae) — primarily flathead grey mullet (Mugil cephalus) and thin-lipped grey mullet (Chelon ramada) — are found in coastal and estuarine waters worldwide and are one of the most widely eaten fish across the Mediterranean, Middle East, Asia, and Africa. Red mullet (family Mullidae) — principally Mullus surmuletus and M. barbatus — are smaller, deeper-water fish prized in Mediterranean and particularly in French and Italian fine dining for their extraordinary flavour and striking red-gold colour. In ancient Rome, red mullet was among the most expensive and prestigious food items available — large specimens sold for prices equivalent to their weight in silver. The Roman practice of keeping red mullet alive in tanks to watch their scales change colour as they died was satirised by writers including Seneca and Martial. Both grey and red mullet are important in British coastal waters and available from specialist fishmongers.

Nutritional Value of Mullet

Mullet provides 117 kcal and 19.4 g of protein per 100 g, with 3.8 g of fat — lean with a moderately assertive flavour. It provides complete protein, omega-3 fatty acids, B12, niacin, selenium, and phosphorus. Grey mullet roe, known as bottarga when salt-dried and pressed, is a luxury ingredient used across Mediterranean cuisine.

Health Benefits of Mullet

Mullet provides good protein alongside omega-3 fatty acids and important B vitamins. Its lean profile makes it suitable for most dietary patterns. B12 supports neurological health; selenium supports thyroid function. Grey mullet is often undervalued despite its good eating quality and sustainability credentials.

How to Cook Mullet

Red mullet is best cooked simply to showcase its exceptional flavour — grilled whole or in fillets with olive oil, garlic, and thyme for three to four minutes per side. The liver of red mullet is considered a delicacy and is traditionally left inside the fish when cooking rather than removed during cleaning. Grey mullet can be grilled, baked, or barbecued whole — score the skin deeply and cook over high heat. Its flavour suits assertive Mediterranean preparations with olives, capers, and tomatoes.