https://www.lifestylefood.com.au/recipes/6437/red-mullet-in-a-tomato-and-olive-vinaigrette

LifestyleFOOD.com.au

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

Ingredients

  • 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

Method

  • 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.

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