Pan-fried red mullet fillets are served with a quick and easy warm tomato and olive vinaigrette.


  • 2 x 100g fillets of fresh red mullet, pin boned

  • 1 tablespoon olive for cooking

  • 1 ripe tomato

  • 1 garlic clove, peeled and finely chopped

  • 1 shallot, peeled and finely chopped

  • 3 black olives, pips removed

  • Half a red chilli, deseeded and chopped

  • 3 leaves fresh basil

  • 4 tablespoons strong, clear fish stock

  • 1 tablespoon olive oil

  • Lemon juice to taste

  • Salt and milled black pepper to taste


  • 1.

    Dry the red mullet fillets on a cloth and reserve to the side.

  • 2.

    Finely chop the shallot and garlic and flesh from the olives

  • 3.

    Blanche, skin, deseed and dice a small tomato.

  • 4.

    In a frying pan heat a little olive oil and lay down the mullet, flesh side down into the pan. Gently fry.

  • 5.

    In another pan pour in the fish stock and bring to boil. Add the chopped garlic, shallot, chilli, and diced tomato. Pour in a tablespoon of good olive oil, season with a little lemon juice, salt and black pepper.

  • 6.

    Remove the red mullet pan from the stove and pour the warm vinaigrette over the fish. Sprinkle the mullet with the shredded basil leaves and serve immediately.

  • 7.

    Garnish the plate with salad micro shoots and as an option garlic croutons.

Nutritional information

Nutritional analysis per serving (2 servings)

  • Energy 233kj
  • Fat Total 12g
  • Saturated Fat 2g
  • Protein 22g
  • Carbohydrate 10g
  • Sugar 4g
  • Sodium 582mg

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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