Discover the world of unique flavours and amazing health benefits with mullet, one of the most popular fish species in the UAE. This marine treasure is a rich sensory experience that enriches the kitchen. Mullet is not just food, it is a taste journey that takes you to the depths of the oceans. Mullet is characterised by its many health benefits, as it lives in salt water and is known for its richness in nutrients that are beneficial for men, women and patients alike. In this comprehensive guide from       Dalili Medical, we will review all aspects of this unique fish, starting from its definition to understanding the differences between its marine and river species.

**Types of Mullet**

 

Mullet is characterised by its great diversity, making it a favourite choice for seafood lovers. Here are some of the most prominent types of mullet:

**New Zealand Sea Mullet (Polyprion oxygeneios)**: Known as the “King of the Sea”, it is a large species caught in the waters of the Pacific Ocean. It is characterised by its bright pink flesh and delicious flavour.

. **American Mullet (Polyprion americanus)**   lives in the waters of the North Atlantic Ocean, and is characterized by its white, tender flesh. It is known for its mild and unique taste.

. **Australian Mullet (Polyprionidae australiae)**: It is considered a delicious and sought-after species in seafood, and lives in southern waters.

**Chilean Mullet (Polyprionidae chilensis):** This type of fish lives off the coast of Chile, and is characterized by the quality of its meat and its unique texture.

**Japanese Mullet (Polyprionidae japonicus):** Also known as "Nodagoro" in Japan, it is famous for its presence in Japanese waters and is used in traditional dishes.

**Atlantic Mullet (Polyprionidae atlanticus):** Lives in the cold waters off the coast of the North Atlantic, and is a favorite choice in the world of seafood.

**African Mullet (Polyprionidae africana):** Lives in the waters of the Indian Ocean and the Eastern Atlantic Ocean, and is distinguished by its delicious and tasty meat.

Discover the world of unique flavors and wonderful health benefits with mullet, one of the most popular types of fish in the Emirates. This marine treasure is a rich sensory experience that adds a distinctive touch to the kitchen. Mullet is not just food, but a taste journey that takes you to the depths of the oceans.

**What is mullet?**

 

Mullet, scientifically known as Polyprionidae, is considered one of the most distinctive and exciting types of fish in the world of seafood. This species is found in cold and temperate waters around the world, and is famous for its tender meat and unique flavor.

**The difference between marine and farmed mullet:**

Mullet is characterized by its wide diversity, but the main difference lies between marine and river species. Marine mullet lives in oceans and seas, while the river species is found in rivers and lakes. Each species has its own unique characteristics, with sea mullet often being larger and having a deeper marine flavour, while river mullet is smaller and can have a more earthy flavour.

**Types of Mullet**

Mullet is a very diverse fish, making it a favourite choice for seafood lovers. Here are some notable types of mullet:

**New Zealand sea mullet (Polyprion oxygeneios):**Known as the “king of the sea”, this is a large species caught in the Pacific Ocean. It is characterised by its bright pink flesh and delicious flavour.

**American mullet (Polyprion americanus):**Lives in the waters of the North Atlantic Ocean, and is characterised by its white, tender flesh. It is known for its delicate and unique flavour.

**Australian mullet (Polyprionidae australiae):**Lives in southern waters, and is considered a delicious and sought-after species in the world of seafood.

**Chilean Mullet (Polyprionidae chilensis):**This species lives off the coast of Chile, and is known for its high-quality meat and unique texture.

**Japanese Mullet (Polyprionidae japonicus):**Also known as “Nodagoro” in Japan, it is famous for its presence in Japanese waters and is used in traditional dishes.

**Atlantic Mullet (Polyprionidae atlanticus):**Lives in the cold waters off the coast of the North Atlantic, and is a favorite choice in the world of seafood.

**African Mullet (Polyprionidae africana):**Found in the waters of the Indian Ocean and the Eastern Atlantic, it is known for its delicious and flavorful meat.

These different species offer a unique tasting experience, as each species adds a special touch to your table thanks to its unique flavor and texture.

**Nutritional Value of Grilled Mullet**

 

Grilled mullet is more than just a delicious meal, it has a distinct nutritional value that combines high-quality protein and essential fatty acids. Here’s a detailed look at the nutritional values ​​of grilled mullet:

**Protein:**Mullet is an excellent source of protein, which plays an important role in building and maintaining muscle tissue and supporting cell growth. In a serving of grilled mullet, you get a generous amount of protein that is essential for your body’s health.

**Essential fatty acids:**Mullet is high in healthy omega-3 fatty acids, which contribute to heart health and improved brain function. Eating grilled mullet is a great way to ensure your body meets its needs for these important nutrients.

**Vitamins and minerals:**Mullet contains a variety of vitamins and minerals essential for your health, including vitamin D, which helps in calcium absorption and promotes bone health.

**Calories:**Grilled mullet is a low-calorie option, making it suitable for people who are concerned about watching their weight.

**Balanced nutritional value**:Grilled mullet has a great balance of nutritional components, making it an ideal choice for maintaining a healthy and balanced diet.

**The difference between sea and farmed mullet:**

Mullet is a diverse species, but the main difference lies between marine and river species. Marine mullet lives in oceans and seas, while river mullet is found in rivers and lakes. Each species has unique characteristics, with sea mullet usually larger and having a rich marine flavour, while river mullet is smaller and may have a more earthy taste.

**Grilled mullet nutritional value**

**Nutritional value per serving:**

- Calories: 338 calories

- Protein: 39.7 grams

- Total fat: 11.4 grams

- Total carbohydrates: 17.8 grams

- Dietary fiber: 9 grams

- Sodium: 640 milligrams

- Cholesterol: 0 milligrams

- Total sugars: 1 gram

- Vitamin D: 0 micrograms

- Calcium: 302 milligrams

- Iron: 8 milligrams

- Potassium: 630 milligrams

**Mullet calories**

Mullet calories vary depending on the type and cooking method used. Here is a general estimate of the number of calories in 100 grams of grilled mullet:

**Grilled mullet without additives:**

It usually contains about 105-130 calories per 100 grams, depending on the type of mullet and the cooking method.

**Fried mullet:**

When preparing mullet by frying, the calories may increase due to the added fats, as the calories can reach 200 calories or more per 100 grams.

**Oven-cooked mullet**:

The number of calories may vary depending on the ingredients used in cooking, but it is usually close to the calories found in grilled fish without additives. Please note that these values ​​are based on preparing 100 grams of fish. The quantities and calories can vary depending on the method of preparing the meal and the ingredients used. For accurate information on nutritional values, it is best to check the nutritional information on the package if the fish is ready to buy, or consult a reliable source if it was purchased from the market and prepared at home.

**Recommended amount of mullet**

Mullet is considered a fish that contains low levels of mercury, which makes it safe for everyone to consume. The recommended amount to be consumed weekly varies according to age group. The following are the recommended servings for different ages:

**Adults:** It is recommended to eat one to two servings weekly, where one serving is equivalent to about half a cup, or about 115 grams of fish with low mercury content.

**Pregnant and lactating women:** It is preferable to eat two to three servings of fish weekly, considering that one serving is equivalent to about half a cup, or about 115 grams.

**Children:** It is recommended for children to eat about two servings of fish weekly, and the following is the amount of one serving for each age group:

- Children from 1 to 3 years old: One serving is equivalent to 28 grams.

- Children from 4 to 7 years old: One serving is equivalent to 57 grams.

- Children aged 8-10 years: 85 grams per serving.

- Children aged 11 years and above: 115 grams per serving.

**Grill**

Prepare the charcoal and heat it in a grill or barbecue.

Slit the fish on both sides 1 cm deep to absorb the added flavours.

Season the fish with black pepper, salt and oregano on both sides.

Grill the fish for a few minutes on both sides until cooked through.

Remove the oregano leaves from the fish, ready to serve with the sauce.

**Sauce**

Heat the oil in a frying pan, then stir in the garlic and pepper.

Add the rosemary, tomatoes, lemon and parsley.

Remove the pan from the heat once all the ingredients are cooked.

Serve the sauce with the grilled fish.

**Harms of eating mullet**

**Ingredients for preparing grilled mullet**

**For grilling:**

- 4 red mullet, washed and cleaned.

- Some fresh oregano leaves, chopped.

- 1 teaspoon of table salt.

- 1 teaspoon of ground black pepper.

**For the sauce:**

- 1 tablespoon of olive oil.

- 3 cloves of garlic, peeled and finely chopped.

- 1 fresh red pepper, seeded and cut into thin slices.

- Some sprigs of fresh rosemary.

- 6 soft tomatoes, chopped.

- Juice of half a lemon.

- A small bunch of fresh parsley, chopped.

**Steps to prepare grilled mullet:**

To prepare grilled mullet, please follow these steps:

**Fish allergy**Individuals who are allergic to fish should avoid eating all types of fish, including mullet, as eating it can cause allergic reactions. Allergy symptoms range from mild to moderate, and may include skin rashes, digestive problems, and respiratory problems.

**Mercury poisoning**

Consuming large amounts of fish and seafood that contain mercury can lead to poisoning. Children are most susceptible to this poisoning, so it is necessary to monitor the quantities consumed and the sources of fish. The most prominent symptoms of mercury poisoning are:

- Anxiety

- Depression

- Skin irritation

- Memory loss

- Numbness

- Tremors

**Danger of fish for pregnant women**

- In general, eating fish is considered safe for pregnant women, provided that the appropriate types that contain low amounts of mercury are chosen. Mercury poisoning is feared in pregnant women, so it is preferable to eat types of fish such as salmon, shrimp, crab and haddock, which contain small amounts of this substance.

- In 2019, the US Food and Drug Administration (FDA) and the US Environmental Protection Agency stressed the importance of reducing the amounts of mercury in foods intended for pregnant and lactating women and children. It indicated that there are types of fish that contain lower amounts of mercury, which makes them safe and nutritious for pregnant women, and contributes to the growth and development of the fetus.

**Benefits of mullet fish forMen**

Mullet is a rich source of omega-3 fatty acids, especially ALA, which has been shown to be effective in fighting depression in men.

Swapping out your steaks for mullet can help protect your mental health from deterioration.

Mullet also contains another type of fatty acid known as DHA, which helps reduce excessive inflammation associated with dementia, in addition to being generally beneficial for brain health.

Eating mullet once a month can reduce your risk of death from heart disease by 21%, and this percentage increases to 31% when you increase your daily consumption of mullet.

Mullet also helps prevent high blood pressure and reduces the buildup of plaque in the arteries, which reduces the risk of stroke. So, it's no surprise that mullet is one of the most popular cold-water fish.

**Benefits of mullet for women**

Young women can reduce their risk of heart disease and stroke by eating fish rich in omega-3 fatty acids, such as mullet.

This encourages individuals who find it difficult to adhere to the recommended doses of daily fish consumption.

Although most research on omega-3 acids and the risk of heart attacks and strokes has focused on men, studies that have included women often ignore the age group of childbearing age. However, research has shown the benefits of mullet for women at a younger age.

1- **Good for heart health**Mullet is a fish rich in healthy fats, such as omega-3 and 6 acids, which contribute to lowering harmful cholesterol levels in the blood. In addition, these acids help reduce the chances of cardiovascular disease.

**2- Weight loss**Tilapia is rich in proteins that promote a feeling of fullness for long periods, in addition to containing low calories. Therefore, nutritionists recommend eating it as an ideal choice for those seeking to lose weight.

**3- Strengthening bones**Tilapia is a rich source of minerals necessary for bone health, which helps reduce the risk of osteoporosis and fractures with age. One of the most prominent of these minerals is phosphorus.

**4- Cancer prevention**Tilapia contains selenium, an effective antioxidant that helps fight free radicals in the body. It also helps reduce the risk of developing cancerous tumors, especially prostate cancer.

**5- Maintaining brain health**Tilapia contributes to enhancing brain health and improving nerve function thanks to its potassium and omega-3 acids. It also contains nutrients that support the flow of oxygenated blood to the brain, which reduces the risk of dementia and Alzheimer's with age.

6- **Delaying signs of aging**Tilapia is characterized by containing a group of vitamins, such as vitamin E and vitamin C, which enhance the skin's ability to produce collagen. This contributes to delaying the appearance of signs of aging, in addition to reducing the chances of skin damage with age.