In this dish, the red mullets are gently simmered in a savory tomato sauce infused with garlic, olive oil, and fresh parsley. The sauce highlights the delicate, flaky fish and creates a beautiful balance of flavors, making it a favorite on the Tuscan coast.
Preparation Time
- Prep Time: 25 minutes
- Cook Time: 30 minutes
- Total Time: 55 minutes
Ingredients (For Four People)
- 8-12 red mullet fillets (about 150-200 grams each)
- 4 ripe tomatoes, chopped (or 400 grams of canned tomatoes)
- 3 cloves garlic, minced
- 1 small red onion, sliced or chopped
- 100 ml dry white wine
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh parsley, chopped (plus extra for garnish)
- 1 tablespoon capers (optional)
- 1 small chili pepper (optional, for heat)
- Salt and black pepper, to taste
- Lemon wedges for serving
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Sauté the Aromatics
In a large skillet, heat the olive oil over medium heat. Add the minced garlic, chopped onion, and chili pepper (if using). Sauté for 3-4 minutes until the garlic is fragrant and the onion is soft but not browned.
Step 2: Prepare the Tomato Sauce
Add the chopped tomatoes to the skillet and cook for 10-12 minutes, stirring occasionally, until the tomatoes break down and the sauce thickens. If you’re using canned tomatoes, break them up with a spoon as they cook. Add the white wine and capers (if using), and season with salt and black pepper. Allow the sauce to simmer gently for another 5 minutes.
Step 3: Cook the Red Mullets
Season the red mullet fillets with salt and black pepper. Gently place the fillets in the skillet, nestling them into the tomato sauce, skin-side up. Spoon some sauce over the top of the fish to ensure it’s well-coated. Cover the skillet with a lid and cook the fish for 6-8 (max) minutes, or until the fillets are cooked and the flesh flakes easily with a fork.
Step 4: Garnish and Serve
Remove the skillet from the heat and sprinkle the dish with freshly chopped parsley. Serve the red mullets Livornese-style directly from the pan, accompanied by crusty bread to soak up the flavorful sauce. Add lemon wedges for an optional burst of acidity.
Tips and Tricks
- Choosing the Right Red Mullets: Look for fresh red mullets with bright, clear eyes and firm flesh. Check out our general principles on choosing fish on the market.
- Fresh Tomatoes vs. Canned: In summer, use fresh, ripe tomatoes for the best flavor. In winter, canned tomatoes are a great alternative.
- Gentle Cooking: Red mullet is delicate and cooks quickly, so avoid overcooking. The fish should be just opaque and flaky.
Serving Suggestions
This dish pairs beautifully with crusty bread or toasted ciabatta to soak up the rich tomato sauce. A simple arugula salad with a lemon vinaigrette can also complement the flavors.
Wine Matching
Pair this Tuscan classic with a dry white wine, such as a Vernaccia di San Gimignano or a Bulgarian Chardonnay. The wine’s crisp acidity balances the richness of the tomato sauce and enhances the delicate flavor of the red mullets.
Nutritional Information (per serving)
- Calories: 420 kcal
- Protein: 32g
- Fat: 18g
- Carbohydrates: 20g
- Fiber: 4g
Dietary Modifications
- Gluten-Free: Serve with gluten-free bread or roasted potatoes to make this dish suitable for those avoiding gluten.
- Dairy-Free: This dish is naturally dairy-free, making it ideal for lactose-intolerant people.
Storage Suggestions
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet to retain the fish’s flavor and texture.
- Freezing: Fish is best enjoyed fresh, while the tomato sauce can be frozen.
About Livornese Red Mullets
Livorno, a coastal town in Tuscany, is known for its rich seafood dishes, and red mullet (triglie in Italian) is a local favorite. The combination of fresh fish with a simple yet flavorful tomato and garlic sauce is emblematic of the region’s rustic and delicious cuisine. The dish has humble origins but is now celebrated across Italy for its simplicity and bold flavors.
Cultural Context
Livornese-style red mullets are a staple of Tuscan coastal cooking. Known for its seafood heritage, Livorno has influenced many regional dishes, often highlighting fresh ingredients and bold flavors. Red mullet is prized for its tender flesh and slightly sweet taste, making it the perfect fish for a hearty tomato-based sauce.
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