Know what’s on your plate
White mullet
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 92 kcal —
- Protein 17 g 34%
- Carbohydrate 0 g 0%
- Fat 2.3 g 3%
- Saturated fat 0.5 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 40 mg 2%
- Cholesterol 41 mg 14%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 51 µg 6%
- Vitamin C 0 mg 0%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 1.2 mg 8%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.2 mg 12%
- Folate (B9) 15 µg 4%
- Vitamin B12 2 µg 83%
Minerals
- Calcium 70 mg 5%
- Iron 1.3 mg 7%
- Magnesium 30 mg 7%
- Phosphorus 210 mg 17%
- Potassium 380 mg 8%
- Zinc 0.75 mg 7%
- Copper 0.2 mg 22%
- Manganese 0.6 mg 26%
- Selenium 12.6 µg 23%
Similar foods
- Striped mulletraw117 kcal / 100 g
- Mulletraw118 kcal / 100 g
- Flathead mulletraw127 kcal / 100 g
- Grey mulletflesh only, raw115 kcal / 100 g
- Thicklip grey mulletraw128 kcal / 100 g
- Mixed species whitefishraw134 kcal / 100 g
- Mullet fish filletsaltwater, fresh150 kcal / 100 g
- White sucker fishraw92 kcal / 100 g
- Red mulletraw158 kcal / 100 g
- Lake whitefishindigenous, raw114 kcal / 100 g
Questions about White mullet
How do you cook white mullet fillets without drying them out?
Pat them dry, season, then pan-fry in a little oil over medium heat for about 3–4 minutes per side, depending on thickness. They are ready when the flesh is opaque and flakes easily; a thermometer should read 63 °C at the thickest point.
Can you grill white mullet whole?
Yes. Ask for it scaled and gutted, slash the skin on both sides, brush with oil and grill over medium-high heat for roughly 5–7 minutes per side, until the flesh flakes easily from the backbone.
How can you tell if white mullet is fresh when buying it?
Fresh whole fish should smell clean and mild, have clear rather than cloudy eyes, and feel firm; the gills should be reddish, not brown or slimy. Fillets should look moist, not dried out or discoloured.
How long can you keep white mullet in the fridge or freezer?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. For longer storage, wrap it airtight and freeze it; thaw it overnight in the fridge and use it promptly.
Can you use white mullet for ceviche?
Acid in lime or lemon juice does not reliably kill parasites, so ceviche is not made safe simply by marinating the fish. Use fish specifically handled for raw eating, or cook the white mullet instead.
Which has more protein, white mullet or striped mullet?
Striped mullet has more, with 19.4 g per 100 g compared with 17 g in white mullet.
Source: Canadian Nutrient File 3072 · per 100 g · carbohydrate per EU label, fibre excluded
