Baked Red mullet
This is one of my quick and simple dishes for a perfect lunch or dinner. Red mullet or Rouget in French, is elegant, with a mix of red, gold and pinkish coloured skin. It has a delicious flavour which comes from eating crustaceans, so let’s keep our waters clean!!!
Fish is a valuable source of protein that is easily digested and absorbed. Mullet contains lots of vitamins, zinc, phosphorous, chlorine, fluorine, calcium and much more, and is rich in omega 3 fatty acids vital for normal functioning of the body.
Simple steps
- Wash and scale 6 medium-sized red mullets/triglie and remove the fins, not the tails as you can see from the pictures. I always get my fishmonger to clean my fish. It’s easier.
- Dry well.
- Chop parsley and garlic.
- Prepare a greased baking dish with olive oil. About 6 tablespoons, one for each triglia. Sprinkle with parsley, grated garlic and breadcrumbs; gluten free breadcrumbs if necessary.
- Place the fish on a greased baking dish and sprinkle with parsley and drizzle with olive oil.
- Add 10 chopped and seasoned cherry tomatoes and about 200 gr
- This time I added 4 boiled potatoes seasoned with salt, pepper and oregano.
- Be sure to drizzle more olive oil on the fish and ingredients before baking.
- Sprinkle with breadcrumbs or your substitute for breadcrumbs before baking for a crispy coating.
- Bake for 30 minutes in a pre-heated oven until golden and crispy on top.
- Tips: I sometimes sprinkle capers on top, too.
Triglie pescate nel mare di Puglia!
