Baked Mullet with Fennel and Orange

Introduction

Baked Mullet with Fennel and Orange is a delicious fish dish that is simple to prepare and flavorful. This dish combines the mild, sweet flavour of mullet with the tartness of orange and the anise-like flavour of fennel. The combination of flavours creates a delicious meal that will surely please the whole family. This recipe is also incredibly nutritious, providing a good source of protein, vitamins, and minerals.

Ease of preparation

Baked Mullet with Fennel and Orange is easy to prepare and requires minimal ingredients. You only need mullet fillets, salt, pepper, olive oil, oranges, fennel, garlic, white wine, orange juice, and parsley. The preparation is simple, and the cooking time is relatively short, making this an ideal dish for busy weeknights.

Nutritional information

Baked Mullet with Fennel and Orange is a nutritious dish that is low in fat and calories. One serving of this dish provides approximately 200 calories, 10 grams of fat, and 20 grams of protein. It is also a good source of vitamins A, C, and E, as well as the minerals iron, zinc, and magnesium.

Ingredients

-4 (6-ounce) mullet fillets

-1 teaspoon sea salt

-1 teaspoon freshly ground black pepper

-2 tablespoons extra-virgin olive oil

-2 oranges, peeled and sliced

-1 fennel bulb, thinly sliced

-2 cloves garlic, minced

-1/4 cup white wine

-1/4 cup freshly squeezed orange juice

-1/4 cup chopped fresh parsley

Preparation method

To prepare Baked Mullet with Fennel and Orange, preheat the oven to 375 degrees Fahrenheit. Season the mullet fillets with salt and pepper and place them in a baking dish. Top with the orange slices and fennel slices. Mix the olive oil, garlic, white wine, orange juice, and parsley in a small bowl. Pour the mixture over the fish and vegetables. Bake for 15-20 minutes or until the fish is cooked.

Cooking tips

When baking the mullet, check the fish for doneness after 15 minutes. The fish should be opaque and flake easily with a fork. If the fish is undercooked, continue baking for 5 minutes.

Flavour/Taste

Baked Mullet with Fennel and Orange is a delicious dish bursting with flavour. The mullet has a mild, sweet flavour complemented by the tartness of the oranges and the anise-like flavour of the fennel. The combination of flavours creates a delicious meal that will surely please the whole family.

Best dishes paired with

Baked Mullet with Fennel and Orange pairs well with various side dishes. Try serving it with a simple side salad, steamed vegetables, or a light couscous. This dish also pairs well with light white wine like a Chardonnay or Pinot Grigio.

Origin of dish and history

Baked Mullet with Fennel and Orange is a classic Mediterranean dish enjoyed for centuries. The combination of flavours is said to be inspired by the flavours of the Mediterranean Sea. This dish is popular in Greece and Italy and is often served as an appetizer or main course.

Popular alternatives

If you don’t have a mullet, you can use any other white fish for this dish. Other popular alternatives include cod, haddock, and halibut. You can also experiment with vegetables like zucchini or bell peppers. Add some chilli flakes or a pinch of cayenne pepper if you prefer a spicier dish.