Smoked Mullet Recipe | Myrecipes - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Disposable turkey roasting pans from the supermarket are great for brining the fish. If you can't find mullet in your area, try mackerel, bluefish, amberjack, or even salmon--lower the smoking time for fillets rather than split fish.
Ingredients
- 5 pounds split mullet
- 1 gal. water
- 3/4 to 1 cup kosher salt
- 1 cup firmly packed brown sugar
- 1 tablespoon onion powder
- 5 bay leaves, crushed
- Pepper
- Hickory wood chips
- Garnish: fresh parsley
- Saltines (optional)
- Hot sauce (optional)
- Lemon wedges (optional)
Instructions
- Rinse fish.
- Combine 1 gal. water and next 4 ingredients in a large bowl, stirring until salt dissolves. Add mullet; cover and chill 45 minutes to 2 hours or to desired degree of saltiness. (Cut off a small piece of fish, and fry it to determine degree of saltiness by tasting. Longer soak times yield saltier fish.)
- Rinse fish, discarding brine mixture; pat fish dry with paper towels. Place fish on wire racks in roasting pans; cover with paper towels, and chill 2 to 3 hours or until dry. Rub 1 tsp. pepper on both sides of each fish.
- Soak wood chips in water at least 30 minutes.
- Prepare charcoal fire in smoker; let burn 15 to 20 minutes.
- Drain chips, and place on coals. Place water pan in smoker; add water to depth of fill line.
- Place fish on upper and lower food racks; cover with smoker lid. (If smoking fillets, place skin sides down on racks.)
- Cook 2 hours or just until fish flakes easily with a fork. Garnish, if desired. Serve with saltines, hot sauce, and lemon wedges, if desired.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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