Easy Recipe for Pan Fried Red Mullet
Fish & Seafood · Main Course · Maison Mirabeau Wines · Provencal Recipes · TasteThis 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.
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.
Ingredients
- 12 Red Mullet Fillets cleaned of scales and bones
- 2 shallot(s)
- 4 zucchinis (courgettes) cut into thin strips
- 4 tomatoes
- small pot single cream (8%)
- small bunch parsley chopped
- Aioli
- 1 baguette roasted
Instructions
- 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.
Notes
Here is the Mirabeau recipe for aioli.
Tried this recipe?Let us know how it was!
Full day Bandol & Cassis Discovery Wine Tour from Marseille
Begin your journey in the medieval village of Le Castellet, perched elegantly atop a wooded hill overlooking lush vineyards. Next, venture into the renowned Bandol wine region.
Book this ExperienceLegal
All rights reserved. Perfectly Provence articles and other content may not be published, broadcast, rewritten (including translations into other languages) or redistributed without written permission. For usage information, please contact us.
Syndication InformationAffiliate Information
As an Amazon Associate, this website earns from qualifying purchases. Some recipes, posts and pages may have affiliate links. If you purchase via these links, we receive a small commission that does not impact your price. Thank you in advance for supporting our work to maintain Perfectly Provence.
Previous Post
Luma Foundation Changes to Arles’ SkylineNext Post
Let Out Your Inner Artist in ProvenceRelated Provence Articles
Fried Beef Lettuce Cups à la Provençal with Zucchini
August 13, 2018
We created this recipe as part of a trio of starters to stimulate your hunger and to pair with a glass (or two) of chilled Mirabeau rosé. With a slight Asian influence, the stir-fried Provençal beef and zucchini (courgette) are served on a bed of little gem lettuce (baby romaine). This light starter works well as an appetizer or a tapas style menu.…
Easy Summer Recipe for Roasted Fish
September 1, 2016
This recipe for roasted salmon and cod is for fish lovers, who want to eat well and enjoy their rosé too.…
A Savoury Zucchini Tart Recipe for all Seasons
August 17, 2022
We all know that French pastry chefs have perfected tempting (and beautiful) fruit tarts, but there is an equally long repertoire of savoury tarts. Perhaps the best known is a classic quiche Lorraine. Then there is the delicious combination of sliced onion, lardon and crème fraîche that makes Flammekueche (Tarte Flambée) from Alsace rival pizza. …
Recipe for Saffron Chicken with Potato and Courgette Bake
September 8, 2017
This savoury recipe for Saffron Chicken comes from the Mirabeau Wine kitchen in the Var. The chicken is matched with an easy side dish of potato and courgette (zucchini). …
No Comment