Grilled mullet with fennel, a low-calorie recipe that is tasty and features this flavorful fish. The only drawback… THE BONES, darn it!!!
When I cook them, I already know my son won’t eat them because he doesn’t want to clean the fish properly of bones, but I often prepare them, especially when I find them so plump like those at Pam on Via Bellaria.
Grilling is recommended for those following a healthy, low-calorie diet, and the accompaniment of fennel flavored with fennel seeds and herbs also fits into a healthy and light preparation, suitable for those on a diet.
Fennel is now available all year as the cultivation area changes with the season. For example, those harvested in winter and through spring are mainly collected in Calabria and Puglia, regions that alone account for 50% of Italian production, with Italy being the top European producer and consumer!
Mullet has its best season in January, February, September, October, November, and December.
Mullet has lean, nutrient-rich, and highly digestible meat.
They are also a source of protein with omega-3 fatty acids, minerals, and vitamins.
Moreover, they have phosphorus and selenium, making them highly nutritious.
They are ideal for controlling metabolism, especially in cases of hypertension, diabetes, or other cholesterol-related dysfunctions.
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GRILLED MULLET WITH FENNEL
- Difficulty: Very easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 4 people
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
INGREDIENTS
- 4 mullet, each weighing 7 oz
- 2 fennel bulbs
- 100 ml white wine
- 1 tsp fennel seeds
- 1 lemon
- 4 tbsps Extra virgin olive oil
- to taste salt and pepper
TOOLS
- Hot Plate
- Grill
Preparation RECIPE GRILLED MULLET WITH FENNEL
First, clean the mullet from scales and remove the innards.
Wash them thoroughly under running water and carefully pat them dry with kitchen paper.
For the marinade, mix the wine, 4 tablespoons of EVO oil, fennel seeds, and add salt and pepper in a bowl.
Remove the outer leaves
from the fennel and discard the fronds.
Wash the vegetable and slice it very thinly, possibly using a mandoline.
Season the sliced fennel with the remaining oil, a little lemon juice, adjust salt and pepper, and set aside.
Drain the mullet from the marinade and place them on the hot grill, cooking for about 5 minutes on each side.
Assemble the plates, adding the already seasoned fennel, and serve this dish which has about 390 calories per portion..
Enjoy your grilled mullet with fennel!
Annalisa
Tips and notes
If you are following a healthy diet, the grilling technique will be a good ally, but you should also avoid consuming foods too high in fat, eliminate the most charred parts, and always pair them with vegetables, preferably consumed raw.
SEE ALSO
BREADCRUMB-COATED GRILLED FISH
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