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!
From Nice: Full-Day 4x4 Alpine Escape with Local Food & Wine Tastings
Hop aboard a premium 4x4 Ford Raptor and venture far from the bustle of the French Riviera into the hidden mountain landscapes of Nice. This exclusive experience takes you off the beaten path to explore the soul of alpine Provence, where perched villages, wild valleys, and enduring local traditions await.
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
Zucchini Quick Bread a Cake aux Courgettes
September 7, 2020
If you have a vegetable garden or visit a farmer’s market regularly you know that there comes a time when zucchini plentiful. And, the question becomes what to do with the bounty. The recipe below for zucchini bread is a sweet, quick loaf that is a perfect treat with a cup of coffee or tea. …
Clafoutis aux Courgettes a Savoury Vegetarian Casserole
October 26, 2018
The following recipe for a clafoutis aux courgettes (zucchini casserole), turns a traditional Provencal dessert into a savoury dish that is suitable for vegetarians. You can experiment with the fillings, depending on what is available, or in Jackie's case growing in your garden.…
A Vegetable Tart Almost to Beautiful to Eat
November 30, 2018
This "rose" vegetable tart takes a little bit of time to put together. The mandolin-cut vegetables are arranged in the "rose" pattern. The recipe for easy pie crust is below, you can skip this step and buy prepared ready-to-bake pie dough in the store. …
Fish and Games a Recipe for Boulettes de Poisson à la Marsaillaise
April 13, 2018
This recipe is a play on words based the jeu (game) that appears to be at the heart and soul of many Provençaux – pétanque. Also know as boules, it is similar to bocce (bocchi) in Italy, but the old souls in Provence might never agree that the game has similar roots. The game is …
No Comment