Red Mullet & Sauce Vierge

Name: Red Mullet & Sauce Vierge
Prep time: 5 min
Cook time: 2 min
Total time: 7 min
Ingredients: 300ml Extra Virgin olive oil; 2 red mullet, filleted; ½ red onion, finely diced; 1 garlic clove, finely chopped; 4 tomatoes, skinned, deseeded and diced; 1 teaspoon coriander seeds, crushed; 1 small bunch each of chervil, dill, chives and tarragon, chopped; 1 lemon; Sea Salt and freshly ground black pepper to taste

4 steps

Prep:5minCook:2min

James first served up this sunshine filled dish of Pan Fried Mullet with Sauce Vierge on the shores of Lake Annecy in France. Try it at home, the sauce works well with fish and poultry!

Updated at: Thu, 17 Aug 2023 12:04:46 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories1503.3 kcal (75%)

Total Fat148.1 g (212%)

Carbs26.8 g (10%)

Sugars7.3 g (8%)

Protein28.7 g (57%)

Sodium430.6 mg (22%)

Fiber7.2 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

300mlextra virgin olive oil

0.5red onion

skinned, deseeded and diced

1 teaspooncoriander seeds

1 bunchchervil

freshly ground, to taste

Instructions

Step 1

Deseed and deskin the tomatoes. Take out the eye of the tomato and put a small cross at the bottom.

Step 2

Put into a pan of boiling water for approx 15 seconds, then put them into a bowl of ice cold water. Peel with a knife. Cut into quarters and remove the seeds, then dice.

Step 3

Add the red mullet fillets to a hot non stick pan with a small amount of oil. Cook each side of the fish. It only takes approx 1 minute to cook each side. Season with salt and pepper.

Step 4

For the sauce, add extra virgin olive oil and warm in a pan. Crush the coriander seeds and chop the garlic. Finely chop all the herbs and red onion. Add the juice and zest of the lemon. Add all ingredients to the pan and add the tomatoes last. Warm through ready to serve.