A less popular fish, red mullet is delicious and easy to cook
We served the red mullet with some courgette fries- these were crispy on the outside but soft and tender on the inside and are a healthy alternative to chips.
Servings
2
Prep time:
15min
Cook time:
30min
Difficulty:
Easy
Roasted red mullet and vegetables:
- 4 red mullet fillets
- 1 red bell pepper
- 1 tomato
- 1/2 fennel bulb
- 1tbsp olive oil
- 2 thyme sprigs
- salt and pepper to taste
Courgette fries:
- 1 courgette
- 80g polenta
- 1 egg
- 1/2tsp garlic powder
- salt and pepper to taste
We use red mullet fillets in our recipe- we previously bought whole red mullet but prepared them prior to use- but you can also do this dish using whole red mullets- just scale these, clean and gut prior to cooking, and cook for a little longer. If using fillets, be sure to remove the big bones prior to adding the fillets to the roasting tray.
You should be able to find red mullets in any decent fishmongers, Billingsgate market in London or online.
Step by Step Instructions
Step 1
First, cut the courgette in half lengthways, then cut further into sticks- the size of chips- put into a bowl and set aside.
Step 2
In another bowl, add the polenta, garlic powder, salt and pepper to taste and mix well. In a separate bowl, whisk the egg.
Step 3
Next, pour the whisked egg over the courgette sticks, and toss to make sure all of the courgette sticks are covered. Then do the same with the polenta- sprinkle the polenta over the courgette sticks and toss again.
Step 4
Transfer the courgette sticks into a baking tray, and set aside- these take the same cooking time as the red mullet and vegetables so will be put in the oven slightly later- but preheat the oven now to 200 degrees C (400 degrees F).
Step 5
Next, it is time for the red mullet and vegetables. First, prepare the vegetables: slice the fennel, the red pepper and the tomato.
Step 6
Place the sliced vegetables into a roasting dish, add salt and pepper to taste, place the red mullet fillets on top, then drizzle over the olive oil.
Step 7
Both roasting dishes are then ready to go into the oven- cook for around 30 minutes, but check the courgette fries occasionally and turn to ensure they are crisping up on all sides. Around 25 minutes into the cooking time, place the thyme springs on the red mullet fillets.
Step 8
The courgette fries should be golden and crisp and the red mullet flaky. The dish is then ready to serve- transfer to a plate and enjoy!
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