October 21, 2008
Florida Mullet Is A Healthy And Economical Choice
If you are looking for ways to stretch those food dollars and feed your family a healthy diet, consider Florida mullet. Mullet is a great value in the current economic climate because it has historically been one of the more wallet-friendly seafood products. It is also a good source of protein and Omega-3 fatty acid.
There is plenty of Florida mullet to go around. Florida commercial fishermen harvested over 7 million pounds last year. Now is a good time to enjoy it because the mullet harvests in Florida peak from now through December. If your seafood market or grocer does not have it, encourage them to do so.
For the best possible taste, choose fresh-caught mullet. The fish should be firm with a fresh sea breeze aroma and no discoloration. The eyes should be clear, not cloudy. Mullet typically has a moderate to full flavor and a firm texture. For a milder flavor, skin the fillets and remove the dark, lateral line that runs through the meat before cooking. When purchasing whole fish, you should buy 3/4 to 1 pound per serving. If you decide to buy it cleaned and dressed or filleted, purchase about 1/2 pound per serving. Fresh fish can be stored in the coldest part of your refrigerator for up to two days.
Although many mullet fans prefer it fried, a variety of healthy preparation methods work quite well. Try it baked, broiled, grilled, steamed, poached or boiled. Just follow these simple guidelines and be creative with your favorite herbs and seasonings.
To bake or broil your fish, cook it at 400 degrees F for about 10 minutes per inch of thickness.
Grilled mullet can be quite tasty. As with all fish, grill it on a well oiled surface 4 to 6 inches above a medium-hot fire. You can leave the skin on or use a grill basket to keep the meat from falling through the grill.
To steam mullet, place it in a steamer basket over simmering liquid. Examples are water with vinegar, dry wine, beer or lemon juice. Cover and cook until the meat is opaque and flakes easily.
Poach whole cleaned fish or fillets in a simmering seasoned liquid in a covered saucepan. Cover and cook until the meat is opaque and flakes easily.
Boiled mullet is a welcome addition to soups. Add the raw mullet to the boiling broth or stock when the soup is almost done. Reduce the heat and simmer until meat is opaque and cooked through.
The idea is to be creative when you are trying to stretch your food budget and stay healthy. To get you started, try this delicious high protein, non-traditional mullet recipe.
Black-eyed Florida Mullet
1/2 pound smoked, grilled or broiled Florida mullet meat
2 15-ounce cans black-eyed peas
1/2 cup chopped Florida onion
1/2 cup chopped Florida green pepper
2 teaspoons minced Florida garlic
1 teaspoon hot pepper sauce
1 teaspoon salt
1/4 cup cider vinegar
Break fish into bite-size portions and set aside. Mash peas lightly, just until half are broken. Combine peas, onion, pepper, garlic, pepper sauce, salt and vinegar in a saucepan and cook over medium heat for 10 minutes. Reduce heat to low. Add mullet and cook until heated through. Serve as a side dish. Yield 6 servings.
Nutritional Value Per Serving: Calories 169, Calories From Fat 22, Total Fat 2.4g, Saturated Fat .6g, Trans Fatty Acid 0g, Cholesterol 19mg, Total Carbohydrates 22g, Protein 14g, Omega 3 Fatty Acid .13g
For more mullet and seafood recipe ideas, visit www.FL-Seafood.com.
For more information:
Phyllis McCranie
(850) 488-0163
mccranp@doacs.state.fl.us
