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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.

Health benefits and concerns

Health benefits and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and seafood. Read about health benefits and concerns for fish and seafood for a full description.