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

Calories

353.1

kcal / serving

1412.5 kcal total

Carbs

10.5g

per serving

42.1 g total

Fat

22.2g

per serving

88.6 g total

Protein

29.6g

per serving

118.2 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

Capers

Fruits

piece

Orange

Zested and juiced

piece

Orange

Thinly sliced into rounds

GrainsCereals

Semolina

For dusting

NutsSeeds

2.5

Salt

Black Pepper

Freshly ground

Pine Nuts

Toasted

pinch

Chilli Flakes

Flat leaf Parsley

Roughly chopped

OilsFats

Olive Oil

Seafood

piece

Red Mullet

Medium size, scaled and gutted

Method

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.