The baked or pan-fried red mullets [with parchment paper] are a light fish main course that requires easy and quick cooking.
The rock red mullet is a saltwater fish with lean, firm, and dense flesh that is highly digestible.
It is rich in omega-3 fatty acids, has minimal cholesterol levels, and is suitable for low-calorie diets.
I recommend purchasing the mullets from your trusted fishmonger, asking for them to be gutted and scaled.
Due to the high presence of bones, special attention should be taken when serving to the elderly and children… and to husbands like mine, particularly sensitive to them.
You can use the same procedure for baking or pan-frying [with parchment paper] for all small and medium-sized bluefish.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Electric Oven, Stove
- Cuisine: Italian
Ingredients
- 14 oz red mullets
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Scissors kitchen
- 1 Knife
- 1 Baking Tray 9×11 in
- 1 Parchment Paper sheet
Preparation
I recommend purchasing the mullets from your trusted fishmonger, asking for them to be gutted and scaled.
If necessary, how to clean the mullets:
• use scissors to cut a small opening in the belly of the mullet up to the head;
• gently spread open;
• remove the innards carefully to avoid breaking the mullet.Finally, scale the mullets with a knife.
Rinse the mullets under running water, let them drain in a colander, and pat dry with kitchen paper towels.
They must be well-dried.Take the mullets out of the fridge at least half an hour before cooking.
Line a baking tray with a sheet of parchment paper.
* spread the mullets evenly without overlapping.Arrange the mullets on the tray.
Season with a pinch of salt and a pinch of pepper.Briefly preheat the oven.
Bake at 355°F in a fan-assisted oven for 15-20 minutes depending on the size of the mullets.You can cook the mullets in a pan.
To prevent the mullets from sticking to the bottom and breaking when turning:
• cut a sheet of parchment paper long enough to wrap the mullets together without overlapping;
• place the mullets on the parchment paper and wrap;
• quickly heat a large pan;
• place the wrapped mullets in the pan;
• cover with a preferably glass lid;
• flip the parchment package to complete cooking;
you can flip the package more than once, the mullets will remain whole.Cook for 10-15 minutes depending on the size of the mullets.
Open the package to check if the cooking is complete, if not, rewrap and continue for a few more minutes.
Season with a pinch of salt and a pinch of pepper.
Plate the dish.
Grind some more pepper, add parsley, and drizzle with olive oil.Your baked or pan-fried red mullets are ready.
Enjoy your meal!
… oven or pan-frying [with parchment paper] for all small and medium-sized bluefish:
• anchovies;
• garfish;
• mackerel;
• herring;
• bluefish;
• mahi-mahi;
• Atlantic chub mackerel;
• Atlantic bonito;
• sardines;
• mackerel;
• Atlantic horse mackerel;
adjust cooking times according to the size of the fish.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• Start the meal with a large portion of vegetables [raw or cooked];
• A balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• Always prepare it respecting the proportions and combinations indicated in your nutritional plan.
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