Red mullet is named after its attractive orange red skin, which really stands out when you see them on our counter. The meat is firm and a pinkish white colour. Red mullet are versatile having a rich and unique flavour that works well with both strong and delicate accompaniments. These fish are often caught in the waters surrounding Italy, Spain and France, and work well with typical Mediterranean flavours such as tomato, olives and fennel found in this baked red mullet recipe.
In this baked red mullet recipe the baking is an easy way to reduce calories without compromising on flavour. Serve alongside baked tomatoes makes for a tasty and healthy evening meal. You can serve smaller portions of mullet to use as a starter. Portions below are for two people. Allow 20 minutes for prep and cooking time.
Ingredients For Baked Red Mullet
1 red mullet (filleted and each fillet cut in two or three depending on size) from Walter Purkis & Sons
2 beef tomatoes
1 tbsp tapenade
Bunch/bag of spinach
1 banana shallot (diced)
Green beans
Mange tout
Baby corn
Cooking Method For Baked Red Mullet
Cut the tomatoes in half across their equator, scoop out their insides and discard, season well with salt, brush with oil and place in the oven at 180 °c for 20 min or until cooked- alternatively grill until cooked.
Fry the pieces of red mullet on both sides in a little oil in a hot pan, skin side first. Next sweat the shallot in a little oil or butter until translucent then add the spinach and allow to wilt. Season with salt and pepper.
When the tomatoes are cooked, spoon the wilted spinach into them, add the pieces of fish and top along with a good portion of the olive tapanade.
Serve right away with green beans, mange tout and baby corn any other seasonal green vegetables will work too.
