Red Mullet with a Fennel and Rocket Salad, a Tomato and Chilli Sauce and Frozen Feta Cheese

Pan-seared red mullet served over a reduced tomato chilli sauce with a crisp fennel salad and grated frozen feta.

Healthy Seafood Gluten Free Gourmet

Estimated Nutrition

Calories

592.2

kcal / serving

1184.4 kcal total

Carbs

13.4g

per serving

26.8 g total

Fat

47.3g

per serving

94.6 g total

Protein

31.2g

per serving

62.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

pinch

Sugar

CondimentsSauces

200

Passata

Dairy

0.5

block

Feta

Frozen block

Fruits

piece

Lemon Juice

Juice only

Liquids

piece

Lime Juice

Juice only, to taste

NutsSeeds

pinch

Salt

pinch

Chilli Flakes

OilsFats

44.4

Olive Oil

3 tbsp for salad dressing

29.6

Olive Oil

2 tbsp for frying fish

Seafood

piece

Red Mullet

Fillets, skin on, pin boned

Vegetables

0.5

bunch

Rocket

Small bunch

0.5

bunch

Watercress

Small bunch

Mizuna Leaves

piece

Fennel Bulb

Small, thinly sliced and chilled in ice water

Method

Combine passata, salt, sugar, and chilli flakes in a saucepan.

Simmer the sauce until reduced by half and cool before adding lime juice.

Mix rocket, watercress, mizuna, and sliced fennel in a bowl.

Whisk oil, lemon juice, salt, and pepper to create the dressing.

Toss the leaves in the dressing immediately before serving.

Heat olive oil in a frying pan until hot.

Fry fish skin-side down for 2 minutes, then flip and cook for 2 minutes.

Plate the sauce first, then the fish, salad, and grated frozen feta.