This dish features tender red mullet fillets, gently baked with basil and served alongside a medley of roasted vegetables, creating a perfect harmony of fresh and comforting flavors.
Preparation Time
- Prep Time: 25 minutes
- Cook Time: 40 minutes
- Total Time: 1 hour 5 minutes
Ingredients (For Four People)
- 8 red mullet fillets, better skin-on (around 150 grams each)
- 1 large zucchini, diced
- 1 large eggplant, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 2 medium tomatoes, chopped
- 1 onion, finely chopped
- 4 cloves garlic, minced
- 3 tablespoons extra virgin olive oil
- 1 tablespoon fresh basil, chopped (plus extra for garnish)
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika (optional)
- 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: Prepare the Ratatouille
Preheat the oven to 180°C (350°F). In a large bowl, toss the diced zucchini, eggplant, red and yellow bell peppers, tomatoes, and onion with two tablespoons of olive oil, minced garlic, oregano, smoked paprika (if using), salt, and black pepper. Spread the vegetables evenly on a baking sheet.
Roast the vegetables in the oven for about 20-25 minutes, stirring halfway through, until they are tender and slightly caramelized. Remove from the oven and set aside.
Step 2: Prepare the Red Mullet Fillets
While the vegetables are roasting, season the red mullet fillets with salt, black pepper, and a drizzle of olive oil. To enhance the aromatic flavors, add fresh basil leaves to each fillet.
Step 3: Bake the Red Mullet Fillets
Place the seasoned red mullet fillets on a separate baking tray, skin-side up. Bake in the preheated oven at 180°C (350°F) for 10-12 minutes or until the fish is cooked through and the skin is slightly crispy. The fillets should be tender and flaky but not overcooked.
Step 4: Assemble the Dish
Once the red mullet fillets are baked and the ratatouille is ready, plate the ratatouille first, creating a colorful and flavorful base. Carefully place the baked red mullet fillets on the vegetables, skin-side up for added texture.
Step 5: Garnish and Serve
Garnish the dish with additional fresh basil leaves and serve with lemon wedges on the side for a burst of brightness. The lemon juice will bring out the flavors of both the fish and the roasted vegetables.
Tips and Tricks
- Choosing Fresh Mullet: Red mullet should have bright, clear eyes and firm flesh. For the best flavor, ensure the fish is as fresh as possible. Check out our general principles on choosing fish on the market.
- Crispy Skin: To achieve crispy skin on the red mullet fillets, ensure the oven is adequately preheated and the fillets are baked skin-side up. You can even broil them for the last minute to get an extra crisp finish.
- Vegetable Variations: For extra variety, add other vegetables, such as mushrooms or cherry tomatoes, to the ratatouille.
Serving Suggestions
This dish pairs beautifully with a side of crusty bread to soak up the juices from the ratatouille and fish. A light green salad with a lemon vinaigrette would complement the fresh and savory flavors.
Wine Matching
This Mediterranean dish pairs perfectly with a crisp white wine, such as a Sauvignon Blanc or a Bulgarian Chardonnay. The wine’s acidity balances the richness of the fish and the roasted vegetables while enhancing the fresh basil and lemon flavors.
Storage Suggestions
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or on the stovetop to retain the texture.
- Freezing: While the ratatouille can be frozen, enjoying the red mullet fresh is best. If freezing the vegetables, store them separately from the fish and reheat them in the oven after thawing. Raw red mullet fillets can be frozen for up to one month.
Nutritional Information (per serving)
- Calories: 430 kcal
- Protein: 30g
- Fat: 20g
- Carbohydrates: 25g
- Fiber: 7g
Dietary Modifications
- Gluten-Free: This recipe is naturally gluten-free.
- Dairy-Free: The dish is also dairy-free, making it ideal for those avoiding lactose.
About Red Mullet with Ratatouille
Red mullet, known for its delicate, slightly sweet flavor, is a favorite in Mediterranean cuisine. The fish’s firm texture holds up well in various cooking methods, making it an excellent choice for baking or grilling. Ratatouille, a classic French vegetable dish, complements the fish beautifully with its earthy, roasted flavors. Together, they form a healthy, light, and satisfying meal highlighting the best Mediterranean produce.
Cultural Context
In Mediterranean countries, particularly France, Italy, and Spain, red mullet is a prized fish, often served in fine dining or special occasion meals. Simple olive oil, herbs, and citrus preparations enhance the fish’s natural sweetness and tender flesh. Ratatouille, originating from southern France, is a humble but flavorful vegetable dish that complements a variety of proteins, including fish. This combination of red mullet and ratatouille celebrates the bounty of the Mediterranean.
