https://www.lifestylefood.com.au/recipes/5164/sauteed-red-mullet

LifestyleFOOD.com.au

Try this recipe for a satisfying dinner meal of sautéed red mullet served with al dente pasta.

Ingredients

  • 4 small red mullet, weighing about 150g/5oz each, filleted

  • 450g/1lb spaghettini

  • 4 tbsp olive oil

  • 2 garlic cloves, finely chopped

  • 1 red finger chilli, seeded and finely chopped

  • 4 plum tomatoes, skinned, seeded and chopped

  • 20g/¾oz fresh flat leaf parsley, finely chopped

  • salt and freshly ground black pepper

  • extra virgin olive oil, to serve

Method

  • 1.

    Cut the mullet fillets across into strips 2cm/¾in wide.

  • 2.

    Bring 3.4L/6 pint of water to the boil in a large pan with 2 tbsp salt. Add the pasta, bring back to the boil and cook for 5 minutes or until al dente.

  • 3.

    Meanwhile, heat the olive oil in a large frying pan. Fry the strips of red mullet, skin-side down, for 3 minutes. Turn them over, fry for 1 minute and then season with salt and pepper.

  • 4.

    Drain the pasta well and tip it into a large warmed serving bowl.

  • 5.

    Add the garlic and red chilli to the frying pan with the red mullet and fry for 30 seconds.

  • 6.

    Add the tomatoes and fry for a further 30 seconds.

  • 7.

    Tip everything into the bowl with the pasta, scraping up all the little bits that may have stuck to the bottom of the pan, then add 3 tbsp of the parsley and gently toss everything together so that the fish just begins to break up. Serve immediately, drizzled with extra virgin olive oil and sprinkled with the remaining parsley.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 1192kj
  • Fat Total 73g
  • Saturated Fat 11g
  • Protein 44g
  • Carbohydrate 89g
  • Sugar 5g
  • Sodium 940mg

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.

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