Red mullet cutlets with lemon baked in the oven or air fryer. Filleting mullets is certainly not easy, also because it is well known that mullets have many bones, and thus it requires a lot of patience and tweezers to remove them. The rock mullet has extremely delicate and excellent meat, they begin to be caught at the end of summer and can be found on the market throughout the autumn. Like other rockfish, mullets also have wonderful colors in shades of red. For a healthy and varied diet, fish, whether economical or prized, certainly represents a suitable food to stay light. Rich in iron, phosphorus, calcium, and minerals, but above all rich in good fats that are beneficial to health.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 30 Minutes
- Portions: 3
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: Autumn
- Energy 359.00 (Kcal)
- Carbohydrates 12.52 (g) of which sugars 1.34 (g)
- Proteins 36.76 (g)
- Fat 17.08 (g) of which saturated 3.61 (g)of which unsaturated 4.31 (g)
- Fibers 1.19 (g)
- Sodium 512.40 (mg)
Indicative values for a portion of 110 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 1.1 lbs red mullets
- 1/2 cup breadcrumbs
- 4 tbsps sun-dried tomato pâté
- 1 clove garlic
- 1 tsp sweet paprika
- 2 tsps chopped parsley
- 1.35 tbsps extra virgin olive oil
- to taste salt
- 1 egg
- 1 lemon (grated zest)
Tools
- Parchment paper
- Baking tray
- 2 Deep Plates
Steps
I should note that I had the fishmonger fillet the mullets for me as there were only three and they were large. I prepared my breading with breadcrumbs mixed with minced garlic and parsley, salt and pepper, some sweet paprika, and sun-dried tomato pâté, which I made myself. I’ve included the link in blue, but I am sure you can find excellent ready-made options in specialized stores and supermarkets. Lastly, add some grated lemon zest to the breadcrumbs for that final flavor touch.
I added the chopped parsley to the beaten egg after thoroughly checking that all the bones were removed from the mullets with tweezers, then dipped the fillets in the egg.
Then immediately into the well-mixed seasoned breadcrumbs.
I prepare the lemon mullet cutlets by turning and pressing them several times into the breadcrumbs.
I place the lemon mullet cutlets on a baking tray lined with parchment paper and bake them at 375°F for 15 minutes.
Here they are, ready to serve with flavor and lightness.
FAQ (Frequently Asked Questions)
How else can you cook lemon mullet cutlets besides using the oven?
Certainly fried, or in an air fryer at 400°F for 10 minutes, or in the microwave using the crisp mode at maximum power for 15 minutes.
Where are mullets caught?
Mullet is caught in the Mediterranean Sea, in almost all Italian seas, and especially in the Adriatic Sea. It is also found in the Black Sea and the Atlantic Ocean.
What is the fishing season for mullet?
Autumn is certainly the fishing season for mullet, and it can be found in the months of September, October, and November.
Why is the mullet red?
The mullet feeds on small crustaceans generated by the presence of Posidonia on the seabed, which gives it its red color.
