Poached Fish: Red Mullet with Orange

Name: Red Mullet with Orange - Spanish Poached Fish Recipe
Prep time: 50 min
Cook time: 1 h
Total time: 1 h 50 min
Cuisine: Spanish cuisine
Ingredients: Red mullet (surmullet) 4; Flour 3 tbsp (29 g); Olive oil 50 g; Salt, ground black pepper to taste; Orange 2; Lemon 0.5; Onion 1; Rice 150 g; Butter, sugar, curry powder a little

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1 h 50 mins

They say that a country on the sea eats fish. The Kingdom of Spain, which takes up almost the entire Iberian Peninsula, is a typical maritime country, and people there eat a lot of fish.

Spanish cuisine combines the many culinary traditions of its provinces, shaped by tradition and, of course, by geography, climate and culture.

Still, salads are very popular in Spain, and many fit well within the rules of a diet. For example, seafood salad (ensalada de mar) with shrimp, mussels and squid. Or garlic tomato salad (ajotomate), tomatoes with garlic, sprinkled with herbs and dressed with olive oil. There are also quite unusual salads of fish and citrus, such as ensalada de apio y naranjas, dressed with a sauce of wine and oil, and poached fish in sauce.

Fish dishes are often cooked with completely exotic sauces or seasonings. For example, Asturian-style fish with a white chocolate sauce.

Poached fish with oranges is very tasty: red mullet, fried and then stewed in an orange sauce, for which Spain is famous. Or try chicken with orange.

Ingredients

2 servings

Red mullet (surmullet) 4
Flour 3 tbsp (29 g)
Olive oil 50 g
Salt, ground black pepper to taste

Orange 2
Lemon 0.5
Onion 1

Rice 150 g
Butter, sugar, curry powder a little

Step-by-step recipe

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Frying the red mullet

Red mullet has very tasty, delicate meat, and fried red mullet with oranges is a surprisingly tender dish. When cooking, it is best not to turn the fish more than necessary, or it will break or crack.

Prepare the red mullet: scale and gut the fish. It is also worth trimming off the fins and removing the gills. Rinse the fish under cold running water. Season with salt and pepper. Leave for 30 mins.

Coat the fish in flour. Heat olive oil in a skillet. Dredge the red mullet in flour mixed with fine salt and ground black pepper.
Fry the red mullet over medium heat on both sides until golden brown, turning once. You don’t have to fry it all the way through, since the fish will be stewed later. What matters is a golden crust. Transfer the fried red mullet to a separate plate.

Stewing in orange sauce

Prepare the oranges: peel one orange and separate it into segments. Use a knife to remove the membranes from the segments so only the flesh remains. Squeeze the juice from the second orange.
Fry the onion with the orange. Finely chop the peeled onion and fry it in the oil left over from frying the red mullet. Cook until soft but not browned. Add the orange flesh. Fry for 4-5 minutes, stirring constantly.

Bring the sauce together. Add the orange juice and 1 tsp of lemon juice. I also recommend adding a few small slices of lemon with the zest. Simmer the sauce, covered, over low heat for 10 mins.
Stew the fish in the sauce. Transfer the fried red mullet to the sauce. Fish with oranges stews for about 15 mins, covered, over low heat.
Then carefully turn the fish over with a spatula and stew for another 15 minutes.

Side dish

I recommend boiling rice as a side dish. Poached fish with oranges goes very well with rice.

Cook the rice. Which rice to use and how to cook it is up to you. While cooking, add a little butter, sugar and curry powder to the rice to make it fragrant.

Serving

Put the side dish and the poached fish with oranges on a plate and pour the sweet and sour sauce over them.

Calories and macros

745 kcal

Serving ≈ 500 g

Protein21 g12% of kcal
Fat34 g43% of kcal
Carbs83 g46% of kcal

100 g151 kcalProtein 4.2 gFat 7 gCarbs 16.8 g

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

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Poached Fish: Red Mullet with Orange

Ingredients

For the fish

For the sauce

For the side dish