When we think of healthy fish, oily varieties like sardines, salmon, and mackerel often come to mind—especially for their heart-protective benefits and high Omega-3 content. But there’s one fish, a Mediterranean favorite, that offers a lot more than cardiovascular support. It's packed with nutrients, easy on the wallet, and widely available for much of the year. We're talking about the red mullet, or “barbouni” in Greek.

Barbouni: A Mediterranean Superfood

Red mullet may not always steal the spotlight, but it’s quietly becoming a favorite among health-conscious foodies. Why? Because it delivers an impressive array of nutrients while remaining light, flavorful, and easy to prepare.

In just 100 grams, barbouni provides:

19–20 grams of high-quality protein, essential for muscle maintenance and growth
0.5–1 gram of Omega-3 fatty acids, which support brain and heart health
A variety of important minerals:
- Phosphorus for strong bones
- Potassium to help regulate blood pressure
- Magnesium for muscle function and relaxation
- Selenium, a powerful antioxidant that protects against cellular damage

That’s not all—barbouni is also rich in essential vitamins, including:

Iron, which supports energy and oxygen transport
Vitamin B12 and B6, crucial for nerve function and energy metabolism
Vitamin D, key for immunity and bone health
Vitamin A, which promotes healthy vision and skin

And the best part? All of this comes in at just 120 calories per 100 grams—making it a nutrient-dense, low-calorie option, especially when grilled or steamed.

Seasonal, But Worth the Wait

Although barbouni is most abundant in the warmer months—July through September—it’s well worth incorporating into your seasonal diet. Whether enjoyed in a traditional Greek taverna or prepared simply at home, this little fish offers big benefits.

A Smart Addition to a Balanced Diet

If you're looking to boost your nutrition with local, wholesome ingredients, barbouni is a standout choice. With its rich nutrient profile, affordability, and versatility in the kitchen, it’s no wonder more and more people are making it a staple in their Mediterranean meals.

Next time you’re browsing the seafood counter or dining by the sea, don’t overlook this humble powerhouse—it might just be the healthiest fish on your plate.