Barbecued red mullet with a hot salsa

Red Mullet with Hot Salsa

Serves 4

  • 4 red mullet, from sustainable sources, ask your fishmonger, scaled, cleaned and gutted

  • 1 small bunch fresh oregano, leaves picked

  • sea salt

  • freshly ground black pepper

  • For the salsa

  • olive oil

  • 1 handful black olives, stoned and roughly chopped

  • 3 cloves garlic, peeled and finely sliced

  • 1 fresh red chilli, deseeded and finely sliced

  • a few sprigs fresh rosemary

  • 6 ripe tomatoes, different colours if you can find them, roughly chopped

  • juice of ½ lemon

  • 1 small bunch fresh flat-leaf parsley, leaves picked and torn

First get your barbecue going, with the coals piled up high on one side so it's super hot and low on the other side for a more gentle heat to give you some control.



With a sharp knife, score each of your fish all over on both sides, about 1cm deep. This helps the flavours to get into the fish and will allow the heat right in so the fish gets cooked evenly right down to the bone.



Get a big chopping board ready. Roughly chop the oregano leaves, then scatter them over the board. Sprinkle over a generous amount of salt and pepper. Roll the fish over board, pushing them down and rubbing the flavourings into the slashes.



Place fish on to the hot side of the barbie to give them a bit of colour. You'll be making your salsa on the cooler side (or on your hob). Just heat a little olive oil in a frying pan, add the chopped olives and warm them through for a minute or so. Add the garlic, chilli and rosemary sprigs, give it a good toss and gently fry while you finish cooking your fish.



After about 4 minutes, turn the fish over by easing them off the grill with a fish slice – be patient otherwise they will stick – and cook for another 4 minutes until cooked and moist on the inside, with a crispy skin on the outside.



Remove and discard the sprigs of rosemary from the frying pan; they will have released lots of flavour so they've done their job. Add the chopped tomatoes to the pan and toss. Squeeze in the lemon juice and add the parsley leaves. Give the salsa a taste. Olives are usually quite salty so you probably don't need any more salt but that's your call. I might add a little pepper though. Once everything is warmed through, take the pan off the heat.



Remove the fish to a plate. To make sure they are cooked, pull a bit of the meat away from the bone. If it comes away easily, you're in business.



Serve the fish simply with some salsa spooned over the top.



P.S. If you've got any leftovers, what I like to do is pull the fish away from the bone and flake it into a bowl. Toss with the leftover salsa, add some extra torn parsley leaves or peppery rocket, and serve with some nice bread.

Nutritional Information

Barbecued red mullet with a hot salsa

A taste of the Mediterranean

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0 foodies cooked this
This fresh, beautiful-looking recipe with herby olive oil works a treat with red snapper too
Serves 4
30m
Super easy
Method

When cooking fish, you don't have to stick to soft herbs like tarragon or dill – gutsy, woody herbs like oregano, thyme or rosemary are great with fish like red mullet. In the UK, red mullet are hard to get hold of at the moment. Make sure your fish is from a sustainable source, and if you can't find sustainable red mullet, go for small red snapper instead.

First get your barbecue going, with the coals piled up high on one side so it's super hot and low on the other side for a more gentle heat to give you some control.

With a sharp knife, score each of your fish all over on both sides, about 1cm deep. This helps the flavours to get into the fish and will allow the heat right in so the fish gets cooked evenly right down to the bone.

Get a big chopping board ready. Roughly chop the oregano leaves, then scatter them over the board. Sprinkle over a generous amount of salt and pepper. Roll the fish over board, pushing them down and rubbing the flavourings into the slashes.

Place fish on to the hot side of the barbie to give them a bit of colour. You'll be making your salsa on the cooler side (or on your hob). Just heat a little olive oil in a frying pan, add the chopped olives and warm them through for a minute or so. Add the garlic, chilli and rosemary sprigs, give it a good toss and gently fry while you finish cooking your fish.

After about 4 minutes, turn the fish over by easing them off the grill with a fish slice – be patient otherwise they will stick – and cook for another 4 minutes until cooked and moist on the inside, with a crispy skin on the outside.

Remove and discard the sprigs of rosemary from the frying pan; they will have released lots of flavour so they've done their job. Add the chopped tomatoes to the pan and toss. Squeeze in the lemon juice and add the parsley leaves. Give the salsa a taste. Olives are usually quite salty so you probably don't need any more salt but that's your call. I might add a little pepper though. Once everything is warmed through, take the pan off the heat.

Remove the fish to a plate. To make sure they are cooked, pull a bit of the meat away from the bone. If it comes away easily, you're in business.

Serve the fish simply with some salsa spooned over the top.

P.S. If you've got any leftovers, what I like to do is pull the fish away from the bone and flake it into a bowl. Toss with the leftover salsa, add some extra torn parsley leaves or peppery rocket, and serve with some nice bread.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 206
    10%
  • Carbs 5.6g
    2%
  • Sugar 4.2g 5%
  • Fat 8.7g 12%
  • Saturates 0.6g 3%
  • Protein 25.0g 56%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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