Mullet
Also indexed as: Ama’ Ama
Mullet is most plentiful and choicest eating from October to December.
More than a hundred species of mullet live in southern waters, from the Gulf states and
Bayou country to Hawaii, where it is known as ama ama. Mullet graze on microscopic plants and
animals on the ocean floor. Mullet roe is prized in fishing villages, where it is often served
in scrambled eggs. The gizzard can also be eaten.
Varieties
In the United States, the main commercial species are the striped mullet and the leaner
silver mullet. Mullet is usually sold whole. French red mullet is actually goatfish, and
Canadian mullet is a member of the sucker family.
Buying and storing tips
Quality mullet is easy to recognize. Fresh mullet never smells fishy, and the eyes should
appear bright and clear, almost alive. The gills should be clean and the skin moist and with
tightly adhering, shiny scales. Fresh mullet flesh will give slightly when you press it with a
finger, then spring back into shape. When choosing mullet steaks or fillets, whether
they’re fresh or previously frozen, look for moist, translucent (never dried out) flesh.
Keep mullet cool on the trip from the market to your house. Never let it stay unrefrigerated
for long.
To store mullet, remove packaging, rinse fish under cold water, and pat dry with paper
towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a
shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part
of the refrigerator. Mullet will store well this way for up to two days.
To freeze mullet, first remove the dark layer of flesh running along the midline of both
sides. This dark flesh does not keep well. When well-wrapped, mullet can be frozen for up to
two months in a refrigerator freezer and for three to four months in a deep-freeze.
Use lined freezer paper, and wrap fish tightly from head to tail with at least two layers
of paper. To thaw slowly, unwrap, place fish in pan, cover, and leave for 24 hours in the
refrigerator. To thaw more quickly, place the whole fish (wrapped in a watertight bag) in a
sink with cool running water, allowing about 30 minutes per pound (about 454g). For fastest
thawing, use the defrost cycle of your microwave, allowing 2 to 5 minutes per pound, with
equal standing time in between zaps (as one minute defrost to one minute resting).
Availability
Although available most of the year, mullet is most plentiful and choicest eating from
October to December.
Preparation, uses, and tips
Scale the fish by placing it in the sink under cold running water. Grasp fish firmly by the
gills and scrape off scales with a fish scaler or small, dull knife. Using short strokes, work
from the tail to the head.
To remove the head, cut the flesh on both sides with a knife. If the fish is small, slice
directly through the spine. For a larger fish, place knife between vertebrae and tap the back
of the knife with a hammer.
To bone and butterfly, remove belly fins with scissors and slice off the dorsal and anal
fins. Slit open belly cavity and use scissors to cut through ribs on both sides of the
backbone. Using a sharp knife, scrape flesh away from the backbone. Slide knife under rib
bones and lift them off. Check to make sure all no tiny rib bones remain.
Before cooking, always remove the dark flesh lying directly below the lateral line. The
lateral line is a string of tiny holes with nerve connections sensitive to vibrations in the
water. It is often visible as a dark line running along both sides of the fish.
The secret to successful mullet cookery is to not overcook. Whichever of the following
cooking methods you choose, your mullet will be cooked when its flesh becomes opaque, but is
still moist and can easily be pierced with a fork.
Baking
Place mullet in a greased baking dish, or wrap in oiled foil and place on a baking sheet.
Brush with melted butter or oil and season with salt
and pepper, or cover with a sauce. Bake in a preheated 450°F (230°C) oven.
Grilling
Place whole small fish directly on a greased grill, 4 to 6 inches (about 10 to 15cm) above
prepared coals or fire. Baste with butter, oil, or marinade and close hood of grill. Cook
until fish is opaque and moist on the inside, about 6 to 8 minutes.
Pan-frying
Coat mullet with seasoned flour, crumbs, or cornmeal. Shake off any extra coating and fry
in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until
opaque and moist on the inside, about 4 to 8 minutes.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in the mullet,
then cover pan and keep liquid at a simmer for about 8 minutes per inch (about 2.45cm) of
thickness.
Steaming
Place mullet on a perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly boiling
water. Cover with a tight-fitting lid and keep water at a constant boil through cooking time,
about 8 minutes for each inch (about 2.5cm) of thickness.
Nutritional Highlights
Mullet (cooked, dry heat), 1 fillet (3.3 oz.)
(93.39g)
Calories: 139
Protein: 23g
Carbohydrate: 10g
Total Fat: 4.5g
Fiber: 0.0g
*Excellent source of: Selenium (43mcg), Niacin (5.8mg), and Vitamin
B6 (0.45mg)
*Good source of: Potassium (426mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
When cooked (dry heat), striped mullet provides 0.328 grams of omega-3 fatty acids, derived
from EPA (0.18g) and DHA (0.148g), per 100 grams of striped
mullet.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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