Pan-fried fish is served with a crisp raw fennel and grapefruit salad topped with an aromatic tomato and basil sauce.


  • 1 large fennel bulb, trimmed 

  • 120ml/ 4½ fl oz extra virgin olive oil

  • 100ml/ 3½ fl oz  water

  • 250ml/ 9 fl oz orange juice

  • 8 red mullet filets

  • 1 mild fresh red chilli, de-seeded and chopped

  • 16 black olives, halved and de-stoned

  • 2 plum tomatoes, de-seeded and cut into large cubes

  • 16 large leaves of basil, thickly sliced

  • 1 lemon, peeled and segmented

  • 1 pink grapefruit, peeled and segmented

  • 1 orange, peeled and segmented

  • Salt and cayenne pepper


  • 1.

    Cut the fennel bulb in half and, using a mandolin, slice 6 very thin slices, lengthways, from each half. Place the slices into a bowl, season and toss with 1 tablespoon of olive oil.

  • 2.

    Slice the remainder of the fennel, widthways and place into a small pan. Season well, add 2 tablespoons of olive oil and 100ml water and boil for 6-7 minutes until the fennel is soft.

  • 3.

    Heat a large, non-stick frying pan, season the red mullet filets with salt and cayenne pepper and fry for 30 seconds on the flesh side. Turn and fry for 2-3 minutes on the skin side. Remove from the heat.

  • 4.

    While the red mullet cooks, reduce the orange juice by half, add the remainder of the olive oil and boil for 1 minute. Remove from the heat and add the chopped chilli, olives, tomatoes and basil.

  • 5.

    Place the raw fennel onto four large plates and scatter over the cooked fennel and citrus segments. Place the red mullet on top and spoon over the sauce.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 643kj
  • Fat Total 38g
  • Saturated Fat 6g
  • Protein 49g
  • Carbohydrate 27g
  • Sugar 17g
  • Sodium 1384mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

Powered by

Like this recipe? Subscribe to our newsletter to get more recipes like this delivered striaght to your inbox.

By registering you agree to our Terms of Use, Privacy Policy and Privacy Notice

Metric Converter

Tell us what you think in the comments below


Sign Out

Click to Rate

Join the Conversation

Please note, LifeStyle cannot respond to all comments posted in our comments feed. If you have a comment or query you would like LifeStyle to respond to, please use our feedback form.

0 0 0 0 0
Average Rating
0 comments • 0 ratings