Fish, Busy evenings
Pan seared red mullet fillets with sautéed zucchini
Pan seared red mullet fillets with sautéed zucchini is a fish dish for 4 people, ready in 30 minutes, rated easy, for about €4.50 per person. The key to success is cooking the mullet skin side down over high heat without moving it, so the skin turns crisp while the flesh stays tender.
Tonight, lovely red mullet fillets seared skin side down, with sautéed zucchini and rice, elegant yet simple.
- Total time
- 30 min
- Difficulty
- Easy
- Cost per person
- €4.50
- Calories per person
- 520 kcalcalculated by Kiloach, your weight coach
- Season
- Summer
- The kids
- They generally like it
Red mullet has delicate, slightly briny flesh that pairs beautifully with bright lemon and fragrant basil. Seared skin side down, it crisps up in just a few minutes, while the garlicky sautéed zucchini adds crunch and a true taste of summer. Plain rice rounds out the plate without ever stealing the spotlight.
This dish works perfectly for a weeknight dinner when you want something light without giving up flavor, but it also looks polished enough for summer guests. Kids often enjoy it too, especially if you carefully check for any small bones before serving. In half an hour, everything comes together, from the rice to the golden fillets.
The ingredients
Fish counter
- Red mullet fillets 8
Fruits and vegetables
- Zucchini 4
- Garlic 2 cloves
- Lemon 1
- Basil 8 sprigs
Pantry
- Riceoften in the pantry 280 g
- Olive oiloften in the pantry 4 tbsp
- Saltoften in the pantry 1 pinch
- Pepperoften in the pantry 1 pinch
Allergens Fish
The step by step recipe
-
Cook the rice in boiling salted water, then drain it. 11 min
Keep a small drizzle of olive oil on the rice so it doesn't stick.
-
Cut the zucchini into half moons and sauté them over high heat with half the oil and chopped garlic. 8 min
Don't cover the pan, the zucchini browns instead of releasing water.
-
Pat the red mullet fillets dry, season with salt, and place them skin side down in a hot pan with the remaining oil. 3 min
The fillets are thin, you only need to flip them once.
-
Flip the fillets for thirty seconds, then drizzle with lemon juice. 1 min
Take them off the heat right away, they cook in just seconds.
-
Plate the rice, sautéed zucchini, and fillets, then sprinkle with chopped basil.
Add a drizzle of raw olive oil, it brings out the flavor.
Our tips to get it right
- Make sure the red mullet fillets are completely dry before searing, any moisture keeps the skin from crisping properly.
- Get the pan hot enough from the start for the zucchini, otherwise they release water instead of browning.
- Cook the rice and zucchini first, then sear the fish last, the fillets cook in minutes and shouldn't sit waiting.
The variations
- Swap the red mullet for sea bream or sea bass fillets, the same skin side down technique works just as well.
- For a vegetarian version, replace the fish with eggplant slices sautéed the same way with garlic and lemon.
- For busy kids, serve the rice and zucchini plain without extra seasoning, and flake the fish carefully, removing all bones.
What to serve it with
- A drizzle of lemony olive oil
- A fresh tomato salad
- A glass of homemade iced tea
Storage
The rice and sautéed zucchini keep for 2 days in the refrigerator in a sealed container. The cooked fish is best eaten the same day, since it loses its crispness when reheated. If needed, warm it gently in a pan without a lid to limit moisture.
Questions about this dish
Can you use a different fish instead of red mullet?
Yes, sea bream, sea bass, or mackerel all work well with this method. The key is choosing thin fillets with the skin on, to get the same crispiness.
How do you keep the fish skin from sticking to the pan?
Pat the fillets dry before placing them in the pan and use a hot pan with a bit of oil. Don't move them while cooking, the skin releases naturally once it's crisp.
Can you prepare the zucchini ahead of time?
Yes, you can cook them a few hours ahead and reheat in a pan just before serving. They lose a bit of crunch but keep their flavor.
Should you remove bones before serving to kids?
Red mullet has few bones, but it's worth checking the fillets with your fingers before serving. This avoids any surprises, especially for younger kids.
How long does it take to make pan seared red mullet fillets with sautéed zucchini?
Count 30 min in total, prep and cooking included. The recipe is rated “easy”.
How many calories are in pan seared red mullet fillets with sautéed zucchini?
About 520 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.
How much does pan seared red mullet fillets with sautéed zucchini cost?
About €4.50 per serving, or €18.00 for 4 people, based on average supermarket prices.
What allergens does this recipe contain?
This recipe contains fish. Always check the labels of the products you buy.
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