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Baked red mullet with pine nut stuffing

Tags: fish , nuts , garlic , olives

Nutritional Info
Calories320
Fat7.31g
Saturates2.28g
Total Sugar5.48g

Red mullet is classified as a white fish (as opposed to an oily fish).

Baked red mulletRed mullet is classified as a white fish (as opposed to an oily fish), but it has a richer and more satisfying flavour than most other white fish thanks to its higher fat content.

Fish doesn’t really suit the heavy flavours of roast potatoes and Brussels sprouts, so instead serve with fluffy potatoes pushed through a food ricer and a medley of oven-baked seasonal vegetables.

Ingredients (Serves 4)

  • 4 large red mullet, gutted, cleaned, heads off
  • 1 large shallot, peeled and finely chopped
  • 1 clove of garlic, finely chopped
  • 50g fresh white breadcrumbs
  • 15 black olives, stoned
  • 50g pine nuts
  • Juice and finely grated zest of 1 lemon
  • 2 tbsp raisins
  • Small handful of chopped parsley
  • Leaves from a couple of sprigs or rosemary, chopped
  • 2 tsp of capers
  • 1 tbsp olive oil

Method

Pre-heat the oven to 180°C/Gas Mark 5.

Rinse the mullet, pat them dry with kitchen paper and lay them in a roasting tin.

Heat the olive oil in a pan over a moderate heat and cook the shallot and garlic until soft and translucent. Add the breadcrumbs and let them colour slightly.

Chop the olives and add them to the crumbs with the pine nuts, lemon zest, raisins, chopped herbs and capers. Season with salt and pepper

Divide the filling into four and stuff each fish. Scatter any remainder over the fish. Squeeze over the lemon juice and add a drizzle of olive oil and a grinding of sea salt, then bake for 20 minutes until the fish is opaque and comes easily from the bone.

Serve with fluffy mashed potatoes and seasonal vegetables.

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