Baked red mullets with a crunchy and light coating are a delicious fish main course.
The rock red mullet is a saltwater fish with lean, firm, and highly digestible flesh.
It is rich in omega-3 fatty acids, has minimal cholesterol levels, and is suitable for low-calorie diets.
I recommend buying red mullets from your trusted fishmonger, asking for them already gutted and scaled.
… with a whole grain and light coating made from whole grain breadcrumbs and low-glycemic index mix or stone-ground whole durum wheat semolina.
Don’t forget to account for the coating in the total carbohydrate count of your meal.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2
- Cooking methods: Electric Oven
- Cuisine: Italian
Ingredients
- 14 oz red mullets (preferably small-sized)
- 4 tbsps whole grain breadcrumbs
- 1 tbsp low-glycemic index mix Molino Spadoni (or stone-ground whole durum wheat semolina)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- as needed chopped parsley
- as needed lemon (in slices)
Tools
- 1 Baking Tray 10×11 inches
Preparation
I recommend buying red mullets from your trusted fishmonger, asking for them already gutted and scaled.
If necessary, how to clean the red mullets:
• use scissors to cut the small hole in the belly of the mullet and cut it open up to the neck;
• gently widen it;
• remove the guts carefully to not break the mullet.
Finally, scale the mullets with a knife.Rinse the mullets under running water, let them drain in a colander, and pat dry the remaining water with kitchen paper towels.
They must be very dry.Take the mullets out of the fridge at least half an hour before cooking.
For the coating, you need:
• whole grain breadcrumbs;
• low-glycemic index mix or stone-ground whole durum wheat semolina;
in a ratio of 4 tablespoons of breadcrumbs to 1 tablespoon of mix or semolina, quantity as needed according to the fish to coat.Place in a plate:
• whole grain breadcrumbs;
• low-glycemic index mix or stone-ground whole durum wheat semolina;
• a pinch of salt;
• a pinch of pepper;
and mix.Line a baking tray* with a sheet of parchment paper.
* spacious, the coated fish should not overlap.Coat the fish in the mixture, making sure it adheres well, and place it on the baking tray in a single layer without overlapping.
Briefly preheat the oven.
Bake at 356°F in a fan oven for 15-20 minutes, depending on the desired level of browning.
Drizzle with raw olive oil.
Plate.
Season with salt and pepper.
Add parsley.
Serve with lemon slices.Your baked red mullets with a crunchy and light coating are ready.
Enjoy your meal!
![Fake Mixed Fried Fish in the Oven [with Whole Grain and Light Coating]](https://www.gzrecipes.com/content/uploads/sites/2/2025/10/Fake-Mixed-Fried-Fish-in-the-Oven-with-Whole-Grain-and-Light-Coating-o01-1024x769.jpeg)
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your dietary plan.
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