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Fish, South and mountains

Pan-seared red mullet fillets with tapenade and steamed potatoes

Pan-seared red mullet fillets with tapenade and steamed potatoes is a southern French fish dish, serving 4, ready in 35 minutes, easy to make, for €5.50 per person. The key to success is drying the mullet skin well and searing it over high heat, so it turns crisp without tearing the fillet.

A dish full of southern flavor, pan-seared red mullet fillets topped with tapenade, with tender olive oil steamed potatoes.

Pan-seared red mullet fillets with tapenade and steamed potatoes
Total time
35 min
Difficulty
Easy
Cost per person
€5.50
Calories per person
540 kcalcalculated by Kiloach, your weight coach
Season
Summer, Spring

Pan-seared red mullet has delicate, fine flesh, and its pink skin turns crisp when seared properly. Black tapenade, salty and rich with olives, brings the contrast that makes this dish work, spooned simply over the warm fish right before serving. A squeeze of lemon lifts the whole plate without overpowering it.

This is a seasonal dish, perfect in spring and summer, for a light weeknight dinner or a simple Sunday meal among adults. Kids used to fish bones and strong olive flavors might enjoy it, but it's really built for grown ups, quick to pull together once the potatoes are on.

The ingredients

4 people

Fish counter

  • red mullet fillets 8

Pantry

  • black tapenade 100 g
  • olive oiloften in the pantry 5 tbsp
  • saltoften in the pantry 1 pinch
  • pepperoften in the pantry 1 pinch

Fruits and vegetables

  • baby potatoes 800 g
  • lemon 1
  • parsley 1 sprig

Allergens Fish

The step by step recipe

  1. Wash the potatoes and steam them with their skin on. 25 min

    They're done when a knife tip slides in easily.

  2. Pat the red mullet fillets dry thoroughly with paper towels.

    Dry fish sears better.

  3. Heat the oil in a pan and sear the fillets skin side down. 3 min

    Flip them only once, they're delicate.

  4. Flip them, turn off the heat, and let them finish cooking in the residual warmth. 1 min

    Overcooked red mullet turns dry.

  5. Top the fillets with tapenade, drizzle with olive oil and lemon, and serve with the potatoes.

    Add the chopped parsley at the very last moment.

Our tips to get it right

  • Pick red mullet fillets that are firm with no strong smell, a sign of freshness, and ask your fishmonger to debone them.
  • Use a wide pan so the fillets don't touch, otherwise they'll steam instead of browning.
  • Prep the tapenade and squeeze the lemon before cooking the fish, so it doesn't sit and cool while you get organized.

The variations

  • Swap the black tapenade for green tapenade, milder and slightly tangy.
  • Swap red mullet for another thin skinned fish like mackerel or sea bream, adjusting the cooking time slightly.
  • For a quicker meal, serve the potatoes simply mashed with a fork and olive oil, skipping the peeling and cutting before cooking.

What to serve it with

  • A lamb's lettuce or arugula salad
  • A glass of chilled dry white wine
  • Grilled vegetables with olive oil

Storage

The fish is best eaten the same day, it loses texture when reheated. The steamed potatoes keep for 2 days in the fridge in a sealed container and reheat well in a pan or steamer. This dish doesn't freeze well because of the fish's texture.

Questions about this dish

Can you replace red mullet with another fish?

Yes, a thin skinned fish like mackerel or sea bream works well in this recipe. Just adjust the cooking time depending on the fillet thickness.

How do you keep the mullet skin from sticking to the pan?

Dry the fillets well before cooking and wait until the oil is hot before adding them. Don't move them until the skin releases naturally.

Can you prepare the tapenade ahead of time?

If you're using store bought tapenade, it keeps in the fridge until opened. If you're making it yourself, prepare it the day before, it only gets more flavorful.

Do you need to peel the baby potatoes?

No, their thin skin is perfectly edible and helps them hold together while steaming. Just wash them well before cooking.

How long does it take to make pan-seared red mullet fillets with tapenade and steamed potatoes?

Count 35 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in pan-seared red mullet fillets with tapenade and steamed potatoes?

About 540 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 tapenade and steamed potatoes cost?

About €5.50 per serving, or €22.00 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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