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Pan Fried Red Mullet

by Troy Rhoades-Brown | November 5, 2013
Pan Fried Red Mullet

Preparation time: 15 minutes
Cooking time: 10 minutes
Skills needed: Beginner
Serving Size: 4

1kg red mullet fillets (ask your fish monger to scale and fillet for you) 
4 bulbs of baby fennel 
4 blood orange 
1 bunch curly parsley 
5g sea salt flakes 
25g baby capers 
6 turns of the pepper mill 
1 bunch watercress 
50g toasted almond 
80g salted butter

Delicious With


Lightly score the skin of the red mullet with a sharp knife taking care not to cut through the flesh, set aside at room temperature.

Place the fennel bulbs upright on your chopping board and slice fine leaving the core intact when possible. Chop the parsley fine then add the zest of two blood orange. Remove the skin from all the blood oranges and roughly slice into pieces.

Take a large non-stick fry pan and place on a medium-high heat.

Salt and pepper the skin of the red mullet.

Add a small amount of vegetable oil to the pan and place the red mullet skin side down for approximately 4 minutes. Once you have achieved a lovely crispy skin, flip the fish and cook for a further 1 minute. Remove the fish from the pan and rest on some paper towel. Add your sliced fennel to the same hot pan and cook for 1 minute.  Remove the pan from the heat and add your butter, capers, parsley, zest and blood orange.

Place the fish on the plate, spoon over your blood orange and fennel butter. Garnish with toasted almonds and watercress.


Chef watch;

  • This dish is so versatile, if you can’t find red mullet use your favourite fish. I recommend ocean trout, Spanish mackerel, John Dory or whiting
  • If you can’t find blood oranges some good ruby navel oranges will be just as good. Depending on your guests I also like to sneak a little bit of chopped anchovy into the butter as well.
  • Coming into spring this makes for a fantastic lunch or dinner. Serve with a potato salad and a bowl of mixed leaves.



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