Pan-fried red mullet with a basil, olive and shallot salad

Pan-fried red mullet with a basil, olive and shallot salad
  • Serves icon Serves 4
  • Time icon Takes 10 minutes to make and 25 minutes to cook

This pan-fried red mullet dish is fancy enough for a dinner party yet quick enough for a midweek meal.

Nutrition: per serving

Calories
403kcals
Fat
24.8g (2 saturated)
Protein
34.7g
Carbohydrates
10.4g (8.5g sugar)
Salt
0.7g
Calories
403kcals
Fat
24.8g (2 saturated)
Protein
34.7g
Carbohydrates
10.4g (8.5g sugar)
Salt
0.7g

Ingredients

  • 3 tbsp vegetable oil
  • 200g shallots, peeled but left whole
  • 1 tbsp caster or granulated sugar
  • 2 tbsp balsamic vinegar
  • 1 small garlic clove, crushed
  • 50g pitted black olives, halved
  • 30g pine nuts, toasted
  • 1 tbsp extra-virgin olive oil
  • 8 red mullet fillets, skin on
  • Small handful fresh basil leaves

Method

  1.  Heat 1 tbsp vegetable oil in a medium saucepan. Add the shallots and brown all over. Add the sugar, balsamic vinegar and garlic, and continue to cook for 10 minutes or until the shallots are soft. Remove from the heat and stir through the olives, pine nuts, olive oil and season with coarsely ground black pepper.
  2. Heat a large, non-stick frying pan with 1 tbsp vegetable oil. Season 4 of the red mullet fillets, then add, skin-side down, to the hot oil and cook for 3-4 minutes, until the skin is crispy. Turn over, cook for 1 minute then remove from the pan and repeat with the remaining 4 fillets. Mix the basil leaves into the shallot salad, divide between serving plates and top with the fish fillets.

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