Grey Mullet Steaks with Oranges and Fennel

Grey Mullet Steaks with Oranges and Fennel

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Servings: 4
Calories: 274

Ingredients
 

  • 1 grey mullet about 2 lb
  • 2 branches fennel or 1/2 bulb Florentine fennel
  • 2 oz butter
  • 2 sticks celery finely sliced
  • 2 oranges peeled and sliced into rounds
  • Pinch of salt and freshly ground black pepper
  • 10 floz dry white wine

Instructions

  • Pre heat the oven to gas mark 6, 400°F (200°C).
  • Scale and gut the mullet, cut off the head and tail, and slice the fish into 4 or 6 rounds (cutlets and steaks), depending on its size.
  • Break and bruise the branches of fennel, or thinly slice the bulb of Florentine fennel, reserve a few of the feathery leaves as a garnish.
  • Lightly butter a baking dish with 1/2 oz (15 g) of the butter and cover the base with the celery, fennel and half the orange slices.
  • Lay the cutlets of grey mullet on top and sprinkle with a pinch of salt and freshly ground black pepper.
  • Dot with the remaining butter and smother with the remaining orange slices, then pour in the Vine which should come about one third of the way up the cutlets.
  • Bake in the oven for 20 minutes, or until the fish is cooked.
  • Garnish with the reserved fronds of fennel and serve with a spoonful or two of the cooking juices
Calories: 274 kcal
Carbohydrates: 18 g
Protein: 10 g
Fat: 13g
Saturated Fat: 8 g
Trans Fat: 1 g
Cholesterol: 49 mg
Sodium: 192 mg
Potassium: 798 mg
Fiber: 5 g
Sugar: 7 g
Vitamin A: 713 IU
Vitamin C: 49 mg
Calcium: 110 mg
Iron: 2 mg
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