Red Mullet Provencale

25 minutes
Amount Per Serving: Calories 117; Fat 1g; Carbs 0g; Cholesterol 49mg; Protein 21g; Sodium 0.65g
This Mediterranean fish, with rosy skin, is usually cooked with tomatoes and herbs. Black olives, peppers, and vermouth give an extra southern taste.
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  • 4 red mullet fillets, skin on, about 125g each
  • Salt and black pepper
  • 2 tablespoons olive oil
  • For the sauce
  • 2 cloves garlic, crushed
  • 1 small yellow pepper, chopped
  • 1 shallot, finely chopped
  • 2 tablespoons dry vermouth
  • 1 tablespoon dried oregano
  • 350g plum tomatoes, skinned and roughly chopped
  • 8 large stoned black olives, roughly chopped
  • 2 tablespoons chopped fresh flat-leaved parsley


  • Heat the olive oil in a pan over medium-high heat. When hot, add the shallots and the pepper. Cook for 2 minutes, stirring occasionally.

  • Stir in the garlic, and all the tomatoes, olives, and oregano. Cook for a further 5 minutes, stirring frequently.

  • Add the vermouth and bring to a simmer. Season with salt and pepper, and reduce until the sauce thickens. Remove from the heat. Set aside.

  • Meanwhile, heat the extra oil in a heavy-based frying pan. Cook the fish fillets skin side down for 4 minutes. Turn them with care and cook for an additional 2-4 minutes until they are clear-looking and flaky.

  • Portion the fish into serving plates. Pour a little of the sauce into each portion. Follow with the parsley.

  • Serving Suggestions: Serve with potatoes, vegetables, rice, bread, or pasta.

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