Seared Mullet with Red Pepper Coulis


Seared Mullet with Red Pepper Coulis is an easy-to-make yet delicious dish that is sure to impress. This dish is a great way to enjoy the fresh flavours of the sea while still keeping things light and healthy. The combination of the succulent mullet fillets with the tangy and flavorful red pepper coulis is a match made in heaven. This recipe is perfect for a special occasion or a weeknight dinner. It is sure to become a favourite in your household.

Ease of preparation

Seared Mullet with Red Pepper Coulis is a relatively quick and easy dish to prepare. All you need to do is season the mullet fillets, sear them in a hot pan, and then make the red pepper coulis. The coulis is made by simply sautéing the bell pepper, shallot, and garlic in olive oil before adding white wine, vegetable stock, tomato paste, and herbs. Finally, the lemon juice and butter are added to give the sauce a creamy and rich texture.

Nutritional information

Seared Mullet with Red Pepper Coulis is a healthy and nutritious dish that is packed with protein, vitamins, antioxidants, and minerals. Each serving contains approximately 250 calories, 12 grams of fat, 20 grams of protein, and 4 grams of carbohydrates. Additionally, it is a good source of vitamin C, iron, and potassium.


-4 mullet fillets

-2 tablespoons olive oil

-Salt and pepper to taste

-1 red bell pepper, seeded and diced

-1 shallot, minced

-1 clove garlic, minced

-1/4 cup white wine

-1/2 cup vegetable stock

-1 tablespoon tomato paste

-1 tablespoon chopped fresh parsley

-1 tablespoon chopped fresh basil

-1 tablespoon chopped fresh thyme

-1 tablespoon fresh lemon juice

-1 tablespoon butter

-2 tablespoons chopped toasted almonds (optional)

Preparation method

  1. Begin by seasoning the mullet fillets with salt and pepper.
  2. Heat the olive oil in a large skillet over medium-high heat.
  3. Once the oil is hot, add the mullet fillets and cook for 3-4 minutes per side or until golden brown and cooked through.
  4. Remove the fillets from the pan and set aside.
  5. To the same pan, add the diced bell pepper, shallot, and garlic. Sauté for 3-4 minutes until softened.
  6. Add the white wine and cook for 1-2 minutes until the liquid is reduced by half.
  7. Add the vegetable stock, tomato paste, parsley, basil, and thyme. Simmer for 10 minutes until the sauce has thickened.
  8. Remove the pan from the heat and stir in the lemon juice and butter.
  9. Serve the seared mullet fillets with the red pepper coulis and garnish with toasted almonds. Enjoy!

Cooking tips

-For best results, use fresh mullet fillets.

-If you do not have white wine, you can substitute it with chicken broth.

-For a spicier version of this dish, add a pinch of red pepper flakes when sautéing the bell pepper.

-You can also add other fresh herbs, such as oregano or rosemary, to the coulis.

-For an even richer flavour, you can add a tablespoon of cream or crème fraîche to the sauce.


This dish has a wonderful balance of flavours. The mullet fillets are succulent and juicy, while the red pepper coulis is tangy and flavorful. The addition of herbs and lemon juice creates a delicious and aromatic sauce. The toasted almonds add a crunchy texture and nutty flavour.

Best dishes paired with

Seared Mullet with Red Pepper Coulis pairs well with a variety of side dishes. Try serving it with roasted potatoes, steamed vegetables, or a fresh salad. Additionally, this dish goes great with a light and refreshing white wine.

Origin of dish and history

This dish is believed to have originated in the Mediterranean region. It is a popular dish in many coastal areas, as it is a great way to enjoy the fresh flavours of the sea. The red pepper coulis was likely added to the dish to give it an extra flavour boost.

Popular alternatives

If you are looking for a different type of fish to use in this dish, you can try using salmon, halibut, or cod. Additionally, you can try adding other vegetables to the coulis, such as mushrooms, zucchini, or eggplant. For a heartier dish, you can also add cooked chickpeas or white beans.

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