Mulloway
Food · Protein · Food, Typed Supps
White fish, but not the omega-3-free kind people assume white fish to be.
Stage by stage
- Intake (Flesh flakes apart): Short muscle segments and low-temperature collagen mean the flesh breaks down with minimal chewing.
- Digestion (Fast gastric clearance): Low connective tissue content lets fish clear the stomach faster than red meat.
- Absorption (Amino acids and omega-3): Protein and ready-made EPA and DHA are absorbed in the small intestine.
- Use (Membranes and selenoproteins): Omega-3 fats enter cell membranes; selenium is built into antioxidant selenoproteins.
Time to effect
- Weeks: Regular intake shifts cell membrane fatty acid composition over roughly 4 to 8 weeks.
Allergens
None of the fourteen major allergens. Derived from what this food is, not from a product label.
Eating patterns
Fits: Halal, Kosher, Keto, Gluten-free. Depends on the product: Vegan, Vegetarian, Pescatarian, Low-FODMAP.
Satiety
201 on the satiety index, where white bread is 100 — very high. Modelled from the Holt et al. (1995) measurements.
Cost band
Mid — roughly £11 per kg, as a band midpoint rather than a price.
Key nutrients
Nutrition per 100g
- Calories: 104
- Protein: 20.6g
- Carbohydrate: 0g
- of which sugars: 0g
- Fat: 2.3g
- of which saturated: 0.8g
- Fibre: 0g
- Sodium: 54mg
Food vs. supplement
A fillet supplies a few hundred milligrams of EPA and DHA, well under what a fish oil capsule provides, so mulloway is not a substitute for supplementation if the goal is a therapeutic omega-3 dose. What it adds that a capsule does not is around 20g of protein and a striking amount of selenium.
Kitchen tip
Take it off the heat at around 55 to 60°C in the centre, when the flakes just separate. Steaming retains more of the water-soluble minerals than baking, and both keep the omega-3 intact since neither adds or removes fat.
Common myth
"White fish has no omega-3 worth counting." In reality: The three family members differ by cooking method, not by fat added, so the sensible comparison is on a cooked-weight basis. Baking and steaming both drive off water; steaming loses less, and less of the water-soluble B vitamins and minerals go with it. Comparing a raw per-100g figure with a baked per-100g figure overstates how much the cooking method changed the food, because much of the difference is simply water that left.
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