Healthy Fish Recipe: Red Mullet Fillets with Tender Herbs Oil

Red mullet fillets with tender herbs oilGrilled red mullet fillets are accompanied with grilled peppers, tomatoes, and aromatic herbs in this simple but elegant healthy recipe created by Chef Roger Verge for his famous restaurant Le Moulin de Mougins. The beautiful colors of the red peppers and tomatoes and the aroma of the bright green herbs make this an ideal gourmet dish that bring the wonderful flavors of the Mediterranean to the family table. The ideal wine to pair with delectable fish recipes is Hermitage Blanc or Bergerac.

When grilled, the red peppers caramelize and turn exceptionally sweet. Minced into small cubes and combined with chopped mature and raw sweet tomatoes, the warm peppers and the cool tomatoes create a harmonious chemistry that are perfectly made to be eaten together with the mildly sweet and moist red mullet fillets. The tomato and red peppers seasoned with aromatic herbs including chervil, dill, tarragon, and basil make a salsa-type of side dish for enhancing the natural flavor of the fish.

Ingredients: 1 3/4 lbs. red mullet fillets (about 3.5 oz. each). 1 pint oil, 7 tablespoons pepper, 1/2 lb. red, mature tomatoes, chervil, dill, tarragon, basil (about 1 tablespoon each)

Preparation Instructions: Red mullet fillets with tender herbs oil Recipe

Grill the skin of the peppers for easier removal. Dice the peppers. Blanche the tomatoes and immediately refresh in ice cold water. Pat dry and peel the skin from the tomatoes then dice. Chop the mixture of herbs, keeping only the tender most parts. Mix the tomato, peppers, olive oil, salt and pepper. Add the herbs at the very end. Set aside. Prepare the red mullet fillets. Season with salt and pepper. Place on a lightly oiled plate and grill, skin-side down. Cook for 3-4 minutes. Arrange tomato and peppers with herbs on the plate. Place the red mullet fillets on top and serve.

You can also use other aromatic herbs such as sage, rosemary, parsley, and coriander, which also go excellently well with the vegetables and the fish. Because the Mediterranean and particularly Provencal cooking inspired the creation of this dish, the use of local ingredients that are in season is highly recommended. Prized for its rich flavor and high fat content, red mullet is delicious when simply prepared with little to no seasoning. It feeds on shellfish so its meat has a hint of shellfish taste to it. Red mullet fillets cooks quite fast and easily. Over a hot grill, it takes only about three minutes to cook the fish. You know it is done when it turns an opaque color and the flesh is flaky when separated with a fork.



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