This recipe for Fried Red Mullet with Tarragon and Pancetta is a delicious treat for non-Muslims. The dish consists of the best quality pork and is therefore aimed exclusively at non-Muslims. With its delicate, flaky texture, red mullet offers the perfect basis for the strong Mediterranean flavors and aromatic herbs.
The combination of tarragon and pancetta gives the dish additional depth and sophistication, enhancing the already exquisite flavor of the fish. This recipe is sure to impress your taste buds and transport you straight to the heart of the Mediterranean. Get ready to enjoy the harmonious blend of flavors in every bite!
- 4 x 350 g red mullet fillets, scaled and gutted or 8 x 100 g red mullet fillets
- small bunch of tarragon, leaves roughly chopped
- 3 tbsp olive oil
- 1 garlic clove, crushed
- 100g diced pancetta or smoked bacon
- 1 red onion, thinly sliced
- 2 tbsp balsamic vinegar
Good food know-how
Whole red mullets are often sold with scales, as are sea bream, sea bass and other more exotic species. First, cut off the sharp fins with scissors, then put the fish in a large plastic bag to keep the scales from flying everywhere. Place the fish on a board and, using your hands in the bag, run the back of a knife from tail to head to remove the scales. The shell of the red mullet is attractive and edible.
- Preheat the oven to 200°C/fan 180°C/gas 6.
- Cut the red mullet 3-4 times on each side through the flesh to the bone.
- Mix the chopped tarragon with 2 tablespoons of oil and the garlic, season lightly.
- Brush the tarragon mixture over the fish, making sure to get some into the slits of the fish.
- Marinate the fish for 10 minutes.
- Place the pancetta and red onions in a large roasting pan.
- Drizzle with the remaining oil.
- Bake in the oven for 5-7 minutes or until the pancetta and onion begin to soften.
- Arrange the marinated fish on top of the pancetta and onions.
- Drizzle with vinegar.
- Roast in the oven for 12-15 minutes until the fish is cooked through.
- The fish’s eye will be white and the flesh will flake off when poked.
Equipment and tools
– Large plastic bag
– Baking pan
– This recipe contains fish (red mullet) and pork (pancetta or bacon) and may not be suitable for those with allergies or dietary restrictions related to these ingredients. Please check individual sensitivities.
Storage and leftovers
– If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. To reheat, place in preheated oven at 350°F (175°C) for 5-10 minutes or until heated through. Make sure leftovers are piping hot before serving.
Health Benefits of “Roasted Red Mullet with Tarragon and Pancetta”
The dish “Roasted Red Mullet with Tarragon and Pancetta” not only satisfies your taste buds but also comes with some health benefits. The red mullet, tarragon and pancetta used in this recipe are rich in nutrients and provide important vitamins, minerals and proteins.
1. Red mullet
Red mullet is a rich source of omega-3 fatty acids, which are known to have numerous health benefits. These fatty acids are essential for brain function, reduce inflammation in the body, promote heart health and improve overall well-being. In addition, red mullet is an excellent source of protein and provides all the essential amino acids required for muscle growth and repair.
Tarragon is a spicy herb that adds a hint of licorice to the dish. It is also known for its health benefits. Tarragon contains antioxidants that protect the body from damage caused by harmful free radicals. It can also aid digestion and reduce inflammation. In addition, tarragon is a good source of vitamins A and C, as well as minerals such as calcium and iron.
The addition of pancetta, a type of Italian bacon, gives the dish a savory flavor. Although pancetta has a high fat content, it adds a special flavor to the recipe. However, due to its high salt and saturated fat content, it is important to consume pancetta in moderation.
4. Olive oil
The recipe calls for olive oil, which is a healthier alternative to other cooking oils. Olive oil is rich in monounsaturated fats, which are known to improve heart health. It also contains antioxidants that help reduce inflammation in the body and promote good cholesterol levels.
5. Balsamic vinegar
The balsamic vinegar used in this recipe is a type of vinegar known for its unique flavor profile. It is low in calories and contains antioxidants that protect the body from cell damage. Balsamic vinegar can also aid digestion and help control blood sugar levels.
By including these ingredients in “Roasted Red Mullet with Tarragon and Pancetta,” you can enjoy a flavorful meal while reaping the health benefits they offer. Remember to enjoy this dish in moderation as part of a balanced diet.