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Pan Fried Red Mullet

WRITTEN BY:

Eileen

SERVES:

4

NUTRITION:

Rich in Protein

DIFFICULTY

Easy

TIME

25 Minutes minutes

Try this Pan Fried Red Mullet recipe it’s so delicious to eat.

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Method

1.

Lightly score the skin of the red mullet with a sharp knife taking care not to cut through the flesh, set aside at room temperature.

2.

Place the fennel bulbs upright on your chopping board and slice fine leaving the core intact when possible.

3.

Chop the parsley fine then add the zest of two blood oranges. Remove the skin from all the blood oranges and cut into pieces.

4.

Take a large non-stick fry pan and place on a medium-high heat.

5.

Salt and pepper the skin of the red mullet.

6.

Add a small amount of vegetable oil to the pan and place the red mullet skin side down for approximately 4 minutes. Once you have achieved a lovely crispy skin, flip the fish and cook for a further 1 minute. Remove the fish from the pan and rest on some paper towel. Add your sliced fennel to the same hot pan and saute for until it softens slightly. Remove the pan from the heat and add your butter, capers, parsley, zest and blood orange.

7.

Place the fish on the plate, spoon over your blood orange and fennel butter. Garnish with toasted almonds and watercress.

Shopping List

Red Mullet Fillets 1kg

Ingredients

1.

1kg red mullet fillets

2.

4 bulbs of baby fennel

3.

4 blood orange

4.

1 bunch curly parsley

5.

5g sea salt flakes

6.

25g baby capers

7.

6 turns of the pepper mill

8.

1 bunch watercress

9.

50g toasted almond

10.

80g salted butter

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