Fried Red Mullet with Oranges and Capers

Red mullet seasoned with salt and pepper, dusted in semolina, fried until golden, and finished with a citrus caper sauce.

Healthy Quick Fish Seafood Mediterranean High Protein

Estimated Nutrition

	Per Serving	Total
Calories	353.1 kcals	1412.5 kcals
Carbohydrates	10.5 grams	42.1 grams
Fat	22.2 grams	88.6 grams
Protein	29.6 grams	118.2 grams

Cook Time

10 mins

Produces

4 people

Allergies

Vegetarian

Vegan

Dairy Free

Gluten Free

Ingredients

CondimentsSauces

15
g

Capers

Fruits

1
piece

Orange

Zested and juiced

1
piece

Orange

Thinly sliced into rounds

GrainsCereals

30
g

Semolina

For dusting

NutsSeeds

2.5
g

Salt

1
g

Black Pepper

Freshly ground

10
g

Pine Nuts

Toasted

1
pinch

Chilli Flakes

5
g

Flat leaf Parsley

Roughly chopped

OilsFats

50
ml

Olive Oil

Seafood

4
piece

Red Mullet

Medium size, scaled and gutted

Steps

Season the fish with salt and pepper and coat lightly in semolina.
Heat 50ml of olive oil in a pan and fry fish until golden-brown on both sides.
Transfer fish to a warm plate.
Deglaze the pan with orange zest and juice.
Add orange slices, capers, pine nuts, chilli, and parsley to the pan to warm through.
Pour the sauce over the fish and serve immediately.