Pan-Fried Red Mullet

Pan-Fried Red Mullet

from Recipe Magic | 2019-02-12
by Foodista.com – The Cooking Encyclopedia Everyone Can Edit

This recipe for pan-fried red mullet was provided by Foodista.com – The Cooking Encyclopedia Everyone Can Edit and it can be completed in 45 minutes. Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Tramin Pinot Grigio with a 4.5 out of 5 star rating seems like a good match. It costs about 18 dollars per bottle.. Unfortunately, it isn't a very popular recipe right now, but hopefully that will change soon!

This one is not a sustainable recipe, so if you are concerned about the environment then maybe this one isn't for you. This recipe fits perfectly with the pescatarian diet. Unfortunately, this one isn't gluten free. If gluten is something you are trying to avoid, then this recipe might not be the best option. This recipe isn't dairy free, so if you are lactose intolerant maybe this one isn't for you.

Ingredients:

  • 4 tablespoons Shredded Fresh Basil
  • Black Pepper, to taste
  • 1 tablespoon Butter
  • 2 Drained Canned Anchovies, chopped
  • 2 tablespoons Flour
  • 1 Lemon
  • 6 tablespoons Olive Oil
  • 2 Oranges, one peeled and slices, one squeezed
  • 10 Peppercorns, crushed
  • 4 8 oz Red Mullets, filleted
  • Salt, to taste

Instructions:

  • Place the fish fillets in a shallow dish in a single layer .
  • Pour over the olive oil and sprinkle with the crushed peppercorns . Lay the orange slices on top of the fish . Cover the dish, and leave to marinate in the fridge for a least 4 hours . Halve the lemon .
  • Remove the skin and pith from one half using a small sharp knife, and slice thinly . Squeeze the juice from the other half . Lift the fish out of the marinade, and pat dry on kitchen paper . Reserve the marinade and orange .
  • Pour the sauce over the fish and garnish with the reserved orange slices and the lemon slices .

Nutrients Per Serving:

  • Calories
       556.73 cal   /   27.84% daily need*
  • Fat
       33.07 g   /   50.88% daily need*
  • Saturated Fat
       7.32 g   /   45.77% daily need*
  • Carbohydrates
       17.78 g   /   5.93% daily need*
  • Sugar
       9.95 g   /   11.05% daily need*
  • Cholesterol
       120.36 mg   /   40.12% daily need*
  • Sodium
       443.7 mg   /   19.29% daily need*
  • Protein
       46.62 g   /   93.24% daily need*
  • Vitamin C
       147.37 mg   /   178.64% daily need*
  • Selenium
       85.98 µg   /   122.83% daily need*
  • Vitamin B3
       13.38 mg   /   66.88% daily need*
  • Vitamin B6
       1.25 mg   /   62.56% daily need*
  • Vitamin A
       2960.0 IU   /   59.2% daily need*
  • Phosphorus
       545.52 mg   /   54.55% daily need*
  • Vitamin E
       6.79 mg   /   45.24% daily need*
  • Potassium
       1147.88 mg   /   32.8% daily need*
  • Vitamin K
       25.72 µg   /   24.5% daily need*
  • Vitamin D
       3.49 µg   /   23.26% daily need*
  • Vitamin B1
       0.34 mg   /   22.95% daily need*
  • Vitamin B5
       2.22 mg   /   22.21% daily need*
  • Magnesium
       87.41 mg   /   21.85% daily need*
  • Folate
       85.93 µg   /   21.48% daily need*
  • Iron
       3.34 mg   /   18.53% daily need*
  • Vitamin B2
       0.31 mg   /   17.96% daily need*
  • Fiber
       4.09 g   /   16.36% daily need*
  • Calcium
       142.44 mg   /   14.24% daily need*
  • Manganese
       0.23 mg   /   11.36% daily need*
  • Zinc
       1.53 mg   /   10.17% daily need*
  • Copper
       0.19 mg   /   9.56% daily need*
  • Vitamin B12
       0.52 µg   /   8.71% daily need*
*Based on 2,000 calorie diet.
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