Red Mullet Provencale

red mullet provencale

Red Mullet Provencale

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Red Mullet is a very attractive fish, with a flavour quite like prawns. It is also known as "woodcock of the sea" because it is often served with the liver left inside. Red mullet spoils quickly, so use on day of purchase.
Servings: 4
Calories: 346

Ingredients
 

  • 2 tbsps olive oil
  • 1 clove garlic crushed
  • 2 shallots finely chopped
  • 1 lb ripe tomatoes peeled, seeded and sliced
  • 2 tsps chopped marjoram and parsley mixed
  • 3 floz dry white wine
  • Salt pepper and pinch saffron
  • Oil for frying
  • 2 small bulbs fennel quartered and cored
  • 24 ounce red mullet about 6 oz each
  • Flour mixed with salt and pepper

Instructions

  • Heat 30 ml (2 tbsps) olive oil in a deep saucepan and add the garlic and shallots. Cook 1 - 2 minutes to soften slightly, then add tomatoes, herbs, wine, salt, pepper and saffron. Allow to simmer, uncovered, for 30 minutes and set aside while preparing the fennel and fish.
  • Pour about 60 ml (4 tbsps) oil into a large frying pan or saute pan. Place over moderate heat and add the fennel. Cook quickly until the fennel is slightly browned. Lower the heat and cook a further 5 - 10 minutes to soften the fennel.
  • Scale the fish, remove the gills and clean, leaving in the liver if desired. Wash the fish and dry thoroughly. Trim the fins and roll the fish in seasoned flour, shaking off the excess.
  • When the fennel is tender, remove it from the pan and set it aside. Fry the fish until golden brown on both sides, about 2 - 3 minutes per side. Arrange the fish in a warm serving dish and surround with the fennel. Reheat the sauce and spoon over the fish. Serve remaining sauce separately.
Calories: 346 kcal
Carbohydrates: 16 g
Protein: 36 g
Fat: 14g
Saturated Fat: 3 g
Cholesterol: 83 mg
Sodium: 180 mg
Potassium: 1422 mg
Fiber: 5 g
Sugar: 4 g
Vitamin A: 1315 IU
Vitamin C: 33 mg
Calcium: 147 mg
Iron: 3 mg
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