Seared red mullet with à la Grecque vegetables & basmati pilaf
- Preparation and cooking time
- Prep:
- Cook:
- A challenge
- Serves 4
Skip to ingredients
- 4 red mulletabout 300g each, ungutted, scaled (see step by step)
- 2large banana shallotsor 4 smaller ones
- 2 fat garlic cloves
- 2 carrots
- 1 fennel bulb
- about olive oil
- good pinch saffronstrands
- 3 cardamom pods
- 1 bay leaf
- 250g cherry tomatohalved
- 100ml balsamic vinegar
- large handful fresh corianderroughly chopped
For the pilaf
- 250g basmati rice
- 1 orangegrated zest
- 1 lemongrated zest
- 1 limegrated zest
- 1 tsp fenugreek seedcrushed
- ½ tsp coriander seedscrushed
- ½ tsp fennel seedscrushed
- 2 cardamom podscrushed
- 1 cinnamon stick
- 4 star anise
- 2 tbsp olive oil
- 1 onionsliced
- 150ml dry white wine
- 450ml fish stock(made with the bones or use a good-quality ready made stock)
Nutrition:
- kcal873
- fat48g
- saturates8g
- carbs67g
- sugars14g
- fibre3g
- protein44g
- salt1glow
Method
step 1
Using a very sharp filleting knife, make a cut at the head on a slant, then turn the fish and cut under the dorsal (top) fin.
step 2
Press the fish down firmly with one hand, bending it slightly along the back so that the flesh is taut. Then slide the knife in at the top of the backbone.
step 3
Cut down against the rib cage at a downward slant. Letting the knife do the work, push the tip against the centre of the bone, working your way down to the tail. Turn the fish over and repeat on the other side.
step 4
Trim the fillets neatly. Remove the pin bones using your fingernails or tweezers. In the restaurant kitchen, we use a straight-sided potato peeler, hooking the bone head and twisting it out. After filleting and pin-boning, pat dry (do not rinse or you’ll lose flavour).
step 5
Thinly slice the shallots, garlic and carrots. Quarter and core the fennel then slice the fennel quarters as thinly as you can – use a mandolin, if possible.
step 6
Heat 3 tbsp oil in a sauté frying pan and fry the vegetables together for 5 mins with the saffron, cardamom and bay leaf.
step 7
Add 2 tbsp oil and continue cooking for 5 mins. Season well, remove from the heat and stir in the tomatoes, vinegar, 3 tbsp oil, and coriander.
step 8
Heat 2 tbsp oil in a non-stick frying pan and, when hot, lay in the fillets, skin-side down. Season and cook for 2 mins, then carefully turn and cook for 1-2 mins – but no more, the flesh should be slightly undercooked. Remove from the heat.
step 9
Tip half the vegetables into a shallow dish, lay the fillets on top, then cover with the remaining vegetables.
step 10
Leave to marinate for 10 mins before serving warm. Prepare up to this point up to 1 day ahead and keep in the fridge. Bring to room temperature before serving.
step 11
Soak the rice in cold water for 5 mins, then drain well and tip into a bowl. Mix in the grated zests. Add all the spices. Heat oven to 200C/fan 180C/gas 6. Make a cartouche (see tip below).
step 12
Heat oil in an ovenproof casserole, then sauté onion for 5 mins. Add rice and wine, boil until evaporated, then add the stock. Bring to the boil.
step 13
Top with the cartouche and a well-fitting lid. Bake for 20 mins, then take out of the oven, uncover, fork the grains, re-cover. Leave to stand for 5 mins, then serve.
