60min 4 ppl
Red Mullet à la Provençale
60 minutes
4 people
Medium31–60 min or 7–12 steps
60 min · 9 steps
Medium: 31–60 min or 7–12 steps
480 kcalper person
Protein 42g
Carbs 12g
Fats 28g
About this dish
Whole red mullet roasted over a bed of tomatoes, olives and fennel with the liver left inside — the traditional Provençal refusal to gut the fish, known as bécasse de mer, gives the flesh an intensely savoury, almost game-like depth. Saffron, orange peel and anchovy melted into the sauce round out a dish that is unmistakably of the south of France.
Allergy Info
Celery, Sulphites, Fish
Diet Info
Pescatarian
Ingredients
Fresh Produce
- Fennel bulblarge, halved lengthways and finely sliced, fronds reserved1 whole
- White onionmedium, finely sliced1 whole
- Garlic cloves4 finely sliced and 2 left whole6 clove
- Plum Tomatoesripe, roughly chopped600 g
- Orange peelstrip, pith removed1 whole
- Fresh thymeleaves1 tsp
- Flat-leaf parsleyhandful, finely chopped1 whole
- Lemoncut into wedges, to serve1 whole
Fish & Seafood
- Red Mullet300–350g each, scaled but not gutted, gills removed4 whole
Tins & Jars
- Tomato Purée1 tsp
- Black OlivesNiçoise or Kalamata, pitted80 g
- Caperssmall, rinsed1 tbsp
- Anchovy filletsin olive oil, finely chopped4 whole
Spices & Seasonings
- Saffron threads1 pinch
- Bay leaf2 whole
- Flaky sea salt½ tsp
- Black pepperfreshly ground½ tsp
Oils & Condiments
- Extra-virgin olive oildivided6 tbsp
- Dry white winesuch as Bandol blanc or Picpoul100 ml
Utensils
- Meat thermometer
- Ovenproof sauté pan
Method
1
Pat the red mullet dry inside and out with kitchen paper. Score each fish three times on each side with a sharp knife, cutting down to the bone. Season inside the cavity and the scores generously with salt and pepper. Finely slice the fennel, onion and 4 garlic cloves. Chop the tomatoes, anchovies and parsley. Measure out the wine, saffron, capers and olives.
Approx. 12 minutes
2
Place the saffron in 2 tbsp of the white wine and leave to bloom for 10 minutes at room temperature.
Approx. 3 minutes
3
Heat 4 tbsp of the olive oil in a wide, ovenproof sauté pan or gratin dish over medium heat until shimmering. Add the sliced fennel and onion and cook, stirring occasionally, for 8–10 minutes until completely softened and beginning to turn golden at the edges.
Approx. 9 minutes
4
Add the sliced garlic and anchovy fillets to the pan and cook for 2 minutes, stirring constantly, until the anchovies have dissolved into the oil and the garlic is fragrant.
Approx. 2 minutes
5
Add the tomatoes, tomato purée, orange peel, thyme, bay leaves and the saffron-wine mixture together with the remaining wine. Stir to combine, then cook over medium heat for 10 minutes, stirring occasionally, until the tomatoes have broken down into a rough, slightly thickened sauce.
Approx. 10 minutes
6
Stir in the olives and capers, then remove the pan from the heat. Preheat your oven to 220°C, or 200°C for a fan oven, or 425°F, or gas mark 7.
Approx. 3 minutes
7
Nestle the seasoned fish on top of the provençal base, laying them slightly on their sides if needed. Rub the skin with the remaining 2 tbsp of olive oil and tuck the 2 whole garlic cloves beneath the fish.
Approx. 4 minutes
8
Roast in the hot oven for 12–14 minutes, until the skin is blistered and golden and the flesh reaches an internal temperature of 63°C — the safe minimum for fish — on a meat thermometer inserted into the thickest part behind the shoulder. The eyes will have turned fully white and the flesh will flake cleanly from the scored cuts.
Approx. 13 minutes
9
Remove from the oven and rest for 3 minutes. Discard the bay leaves and orange peel. Scatter the reserved fennel fronds and flat-leaf parsley over the dish and serve directly from the pan with lemon wedges and crusty bread to mop up the sauce.
Approx. 4 minutes
