Pan Fried Red Mullet With Basil And Citrus
Red mullet is popular all over the Mediterranean. This Italian recipe combines it with oranges and lemons, which grow in abundance in the area.
Ingredients
- 4 red mullet, about 225g/8oz each, filleted
- 90ml/6 tbsp olive oil
- 10 peppercorns, crushed
- 2 oranges, one peeled and sliced and one squeezed
- 1 lemon
- 30ml/2 tbsp plain flour
- 15g/½oz/1 tbsp soya margarine
- 2 drained canned anchovies, chopped
- 60ml/4 tbsp shredded fresh basil
- Salt and freshly ground black pepper
Details
Serves: 4
Method
Step 1
Place the fish fillets in a shallow dish in a single layer.
Pour over the olive oil and sprinkle with the crushed peppercorns. Lay the orange slices on top of the fish. Cover the dish, and leave to marinate for at least 4 hours.
Step 2
Halve the lemon. Remove the skin and pith from one half using a small sharp knife, and slice thinly. Squeeze the juice from the other half.
Step 3
Lift the fish out of the marinade, and pat dry on kitchen paper. Reserve the marinade and orange slices. Season the fish with salt and pepper and dust lightly with flour.
Step 4
Heat 45ml/3 tbsp of the marinade in a frying pan. Add the fish and fry for 2 minutes on each side. Remove from the pan and keep warm.
Step 5
Discard the marinade left in the pan. Melt the soya margarine with any of the remaining original marinade.
Cook the anchovies until softened. Stir in the orange and lemon juice, then check the seasoning and simmer until slightly reduced.
Stir in the basil. Pour the sauce over the fish and garnish with the reserved orange and lemon slices.
COOK'S TIP
If you prefer, use other fish fillets for this dish, such as lemon sole, haddock or hake.
NUTRITION NOTES Per portion
Energy 507kcals/2121kj
Protein 44.9g
Fat 31.5g
Saturated Fat 4.7g
Carbohydrate 11.9g
Fibre 5g
Sugars 6.3g
Calcium 204mg