The baked or pan-fried red mullet [with parchment paper] is a tasty and light fish main course that requires simple and quick cooking.
The rock red mullet is a saltwater fish with lean, compact and firm flesh, highly digestible.
It is rich in omega-3 and has minimal levels of cholesterol, and is suitable for low-calorie diets.
Due to the high number of small bones, particular care is recommended when consuming it, especially for children and the elderly.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Cooking time: 15 Minutes
- Portions: 2People
- Cooking methods: Electric oven, Stovetop
- Cuisine: Italian
Ingredients
- red mullet (weight according to dietary plan)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (for finishing/raw)
Suggested tools
- Knife
- Cutting board
- Scissors kitchen
- Baking tray 9.84×11.42 in
- Parchment paper
- 1 Pan with lid, preferably glass
Preparation
I recommend buying the red mullet from your trusted fishmonger, already gutted and scaled.
If needed, how to clean the red mullet:
– cut the belly with kitchen scissors starting from the small natural opening near the tail;
– gently open by cutting up to the neck;
– gently widen and remove the entrails taking care not to break the fish;
– scale with a knife.
Rinse the gutted and scaled red mullet under running water, drain and pat dry the remaining water with kitchen paper.Line a baking tray with a sheet of parchment paper.
Arrange the red mullet on the tray without overlapping them.
Season with a pinch of salt and a pinch of pepper.
Preheat the oven.
Bake in a convection oven at 356°F for 15-20 minutes, depending on the size of the fish.
Check for doneness: the flesh should look opaque and come away easily from the bone.Plate.
Add some chopped parsley and drizzle with a little extra virgin olive oil raw.Your baked red mullet is ready.
Enjoy your meal!
You can cook the red mullet in a pan.
To prevent the fish from sticking to the bottom and falling apart when turning them:
– cut a sheet of parchment paper large enough to wrap the red mullet in a row without overlapping;
– place the red mullet in a row on the parchment and fold it into a parcel;
– heat a large pan;
– place the parcel with the fish in the pan;
– cover with a lid [preferably glass].
Cook over medium heat for 10-15 minutes, depending on the size of the fish, turning the parcel halfway through gently with a spatula.
Check for doneness: the flesh should look opaque and come away easily from the bone.
If needed, close the parcel again and continue cooking for a few more minutes.Plate.
Season with salt and freshly ground pepper, add some chopped parsley and drizzle with a little extra virgin olive oil raw.Your pan-fried red mullet is ready.
Enjoy your meal!
This main course is easy to balance with a source of carbohydrates [preferably whole-grain bread, pasta or rice] and vegetables to compose a balanced meal or single-plate dish that helps keep blood sugar stable.
Storage, tips and variations
Storage
Store cooked fish in the refrigerator in a closed container for a maximum of 1-2 days.
Reheat in the oven or in a nonstick pan.
Tips and variations
Add chopped garlic for a stronger flavor.
Enjoy your red mullet with salmoriglio sauce: Sicilian dressing.
You can use the same method for baking or pan-cooking [with parchment paper] other small to medium-sized oily fish, adjusting cooking times according to size.
FAQ – Questions and Answers
Can I use frozen red mullet instead of fresh?
Yes, thaw completely and dry well before cooking.
Can I avoid using parchment paper?
It’s better not to: without parchment paper the red mullet tends to stick and fall apart when flipped.
