Baked Red Mullet with Vegetables

Name: Baked Red Mullet with Vegetables Recipe
Prep time: 1 h 30 min
Cook time: 30 min
Total time: 2 h
Cuisine: European
Ingredients: Red mullet 4; Dry white wine 100 ml; Mixed fresh herbs (parsley, dill, cilantro) 0.5 bunch (half for the marinade, half for serving); Lemon 2-3 slices; Spices: salt, black peppercorns, allspice, nutmeg, ginger, bay leaf to taste; Dried Mediterranean herbs (oregano, basil, thyme, mint, savory) 1-2 pinches (optional); Onion 2; Tomato 2-3; Olive oil 3 tbsp (for the onion, the fish and the dish); Salt, freshly ground black pepper to taste

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2 h

Baked red mullet with vegetables is easy to make. This recipe works for baking any small sea fish, such as notothenia, horse mackerel or gobies. It’s best if the fish is small enough that you don’t have to cut it into pieces. You can also easily vary the vegetables to suit the season and what you have on hand, and the baked fish with vegetables will still turn out great.

Lately, baking in a plastic roasting sleeve has become very popular. In a sleeve the food steams in its own juices rather than bakes. Still, the usual advice to cut the sleeve open at the end and brown the top does give you something like a baked crust.

Baking happens at 150 to 300°C.

Red mullet is a very tasty fish that people valued even in ancient times. Large red mullet were once traded for silver, by live weight. It’s easy to cook and tastes good almost any way you prepare it. A few fish and a handful of seasonal vegetables, and a delicious dish is guaranteed.

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Ingredients

2 servings

For the marinade
Red mullet 4
Dry white wine 100 ml
Mixed fresh herbs (parsley, dill, cilantro) 0.5 bunch (half for the marinade, half for serving)
Lemon 2-3 slices
Spices: salt, black peppercorns, allspice, nutmeg, ginger, bay leaf to taste
Dried Mediterranean herbs (oregano, basil, thyme, mint, savory) 1-2 pinches (optional)
For the vegetables and baking
Onion 2
Tomato 2-3
Olive oil 3 tbsp (for the onion, the fish and the dish)
Salt, freshly ground black pepper to taste

Step-by-step recipe

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Marinating the red mullet

Red mullet is easy to clean, so there won’t be any trouble.
Clean the fish: remove the guts and gills and rinse the fish thoroughly under running water. You can leave the fins and head on, but the fish must be gutted before baking.
Make the spice mix: in a mortar, grind 0.5 tsp (slightly less) of coarse or sea salt, 3-4 black peppercorns, 1-2 allspice berries, and a knife tip of nutmeg and ginger. You should get a uniform, fragrant mix. By the way, this mix is perfect for cooking fish. If you like, add 1-2 pinches of dried Mediterranean herbs: oregano, basil, thyme, mint, savory.
Prepare the herbs: pick the leaves off the sprigs, discard the stems, and chop the leaves very finely with a knife.
Marinate the red mullet. Pat the fish dry with a paper towel to remove excess moisture and rub it with the spice mix, especially inside the cavity.
Put the fish in a container or deep bowl. Sprinkle with half of the chopped herbs, add 2-3 bay leaves and the lemon slices, and pour in half a cup of dry white wine (100 ml). Leave the fish to marinate for 1 hour. Turn it from time to time, since there isn’t much marinade and the fish won’t be fully covered.

Preparing the vegetables

Fry the onion: peel and slice it into thin rings or strips, and fry in olive oil over medium heat until golden, about 7-10 mins.
Prepare the tomatoes: score the skin with a cross, scald with boiling water and peel, then remove the seeds. Cut the tomatoes into thin slices.

Frying and baking

Fry the fish until half cooked. Take the marinated fish out of the marinade, pat dry with a paper towel and brush with a little olive oil. Keep a little marinade, literally 1-2 tbsp.
There are options here. If you have a charcoal grill, grill the fish for 3-4 mins on each side. If you have a grill pan, cook the fish on a well-heated pan for 4-5 mins on each side.
Assemble the fish and vegetables in the dish: lay the lemon slices on a baking dish greased with olive oil, put the fish on top, and cover them with the fried onion. Season lightly with salt and pepper.
Add the sliced tomato on top and pour in the reserved marinade.
Bake in an oven preheated to 200°C, uncovered, for 20-25 mins, much like baked mackerel. Baste the fish from time to time with the liquid that collects, and check for doneness: the flesh near the backbone should turn white and come away from the bone easily.
By then the liquid should have almost completely evaporated.

Serving

Take the dish out of the oven and sprinkle the fish with the remaining finely chopped herbs.
The fish with onions and tomatoes is ready. Plate the fish and serve.

Calories and macros

335 kcal

Serving ≈ 300 g

Protein15 g19% of kcal
Fat24 g64% of kcal
Carbs14 g17% of kcal

100 g113 kcalProtein 5.2 gFat 7.9 gCarbs 4.6 g

Calculated from the recipe ingredients, excluding salt and spices. Data: USDA and Matvaretabellen.

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