Sunday, 12 January 2014

Baked mullet with summer vegetables





I love fishing, especially when I catch a few fish.  In the bay if you can't catch a snapper, flathead are always a given… Catching mullet though is a special treat.  These little beauties are usually overlooked but they are fantastic eating and full of Omega 3.


Mum usually grills them wrapped in vine leaves or cures them in salt and vinegar then preserves them in oil.  Great with as a mezze with ouzo.

I baked them and my 2 year old had 2 on her own.  She loved them!






Baked Mullet with summer vegetables

Ingredients

1 kilo mullet cleaned
1 tomato diced finely
1 green capsicum diced finely
1 onion diced finely
4 cloves garlic sliced
½ bunch parsley chopped
salt, oregano, thyme
½ cup red wine
1 cup olive oil
2 tbs mustard
juice from 1 lemon


Method
Mix all the chopped vegetables and set aside. Sprinkle the fish in and out with salt and dried herbs. Place in a compact baking tray and fill the cavities with the vegetable mixture.  Scatter any remaining vegetables over the top of the fish. 

To make the “dressing” mix oil, wine, lemon juice and mustard. Pour over the fish along with ½ cup water.

Bake for 35-40 minutes in a 180º oven or until golden brown.

Enjoy
Carol xxxx



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