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Easy Recipe for Pan Fried Red Mullet

This recipe was previously published by Mirabeau Wine:

Red Mullet is a rockfish often found in southern French cuisine, delicious grilled with tapenade or as part of yummy seafood soups. It’s a small fish that really brightens up our local fish counters with its gorgeous coral scales and serves as an interior design colour reference in my head.


Red Mullet #Recipe @MirabeauWine

Pan Fried Red Mullet fillets on Courgette Noodles with Tomato Coulis

Red Mullet or Rouget is firm, easy to cook and reputedly very healthy, so the only downside is that it has quite a lot of bones – of the kind that are too big to swallow. I resort to using tweezers to get the bones out, you can see a line of bones on the fillet and once you’re used to it you get pretty quick at removing them, yes it’s a bit of work but well worth the trouble. Always feel the whole fish with your fingers when you’re done, as you should be able to find any errant bones with your fingertips. The fish shrinks in cooking, so you need to count 3 or 4 fillets per person.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Dish
Cuisine Provencal
Servings 4 people


  • 12 Red Mullet Fillets cleaned of scales and bones
  • 2 Shallots
  • 4 Courgettes cut into thin strips
  • 4 Tomatoes
  • a small pot Single cream
  • small bunch Parsley chopped
  • Aioli
  • 1 Roasted Baguette


  • Put the tomatoes in boiling water for a short time so you can peel of the skin easily, then chop into cubes, trying to discard as many of the seeds as possible.
  • Fry gently in a pan with some olive oil for 15 minutes, set aside.
  • Now find a big pan for your red mullet, so you can do as many fillets as possible in one go.
  • Heat up some sunflower oil and fry the fish skin down for 3-4 minutes. Once the skin is nice and crispy, turn it over and fry it for another minute on the fillet side. Set aside with some foil over it to keep warm.
  • Add the chopped shallots and strips of courgette, then deglaze the pan with a bit of water or even better white wine, if you have some open (you can use this recipe as an excuse).
  • Cook the courgettes only for a minute or so, then add the tub of single cream, followed by the parsley.
  • Gently lift the fillets back into the sauce to warm them back up and make use of the fish juices.
  • Serve up in a deep plate with lots of sauce and add the tomato coulis over the top.
  • I like to serve some thinly sliced, toasted baguette with some garlicky aïoli on the side (see recipe notes below).
  • Enjoy all those lovely flavours with a nice glass of rosé or white and a bunch of impressed-by-your-cooking friends.


Here is the Mirabeau recipe for aioli.
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Maison Mirabeau Wine

Maison Mirabeau Wine

Stephen had been in the corporate world for 15 years and in August 2008 turned down a promotion that would have meant more money but also more stress, longer hours and less time with his young family. For many years the Cronks had been dreaming and talking about moving to France to make their own wine, but the moment never seemed quite right to make the big leap.

Soon after, a good redundancy offer seemed the perfect opportunity to turn the dream into reality and after selling their beloved house, they left the leafy suburbs of south-west London in August 2009. Their worldly possessions were packed up on the back of a truck and with barely a word of French between them, the family headed south to a small village called Cotignac, in the heart of Provence.

The Cronks spent a year getting their bearings, learning to live the provençal way, as Stephen was criss-crossing the country researching and finding the best vineyards to work with. The next step was setting up a small wine business with the principle objective of making a Provence rosé that would be regarded as one of the very best from the region, while building a brand that people would grow to love. In order to achieve this aim, they put together a highly experienced winemaking team and threw their heart and soul into the brand and innovative communications with their customers. Mirabeau is now being sold in more than 30 markets, has won medals and earned acclaim from some of the world’s toughest wine critics, but what really makes Stephen happiest is that their wines are an integral part of people having a great time together.

Read more about the Mirabeau Wine story here.

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