Baked red mullet fillets
Nutrition per serving
For baked red mullet fillets, allow only 6 to 8 minutes at 200 °C: they are thin fillets that cook very quickly. Cherry tomatoes, olives and a drizzle of olive oil make a Mediterranean dish ready in 15 minutes.
Cooking time and temperature
| Size | Temperature | Time |
|---|---|---|
| Thin fillets | 200 °C | 6 to 8 min |
| Whole 200 g red mullet | 200 °C | 15 to 18 min |
Red mullet, raw or cooked: what changes
| Per 100 g | Calories | Protein | Carbohydrate | Fat | Water |
|---|---|---|---|---|---|
| Raw red mullet | 158 kcal | 18.4 g | trace | 9.37 g | 70.6 g |
| Steamed red mullet | 143 kcal | 24.1 g | 0 g | 5.2 g | 69.6 g |
Cooking drives off water: protein and minerals become concentrated in 100 g of cooked food, without the portion actually containing more.
Preparation: 10 min | Cooking: 8 min | Servings: 4 | Difficulty: Easy
Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 237 kcal · 31 g protein · 4 g carbohydrate · 10 g fat
Ingredients
- 500 g red mullet fillets (8 fillets)
- 250 g cherry tomatoes
- 1 tbsp olive oil
- 1 lemon
- 1 tsp herbes de Provence
Method
- Preheat the oven to 200 °C and halve the cherry tomatoes.
- Spread the tomatoes in a dish, drizzle with a little oil and bake for 5 minutes.
- Lay the fillets skin-side down on the tomatoes, drizzle with the rest of the oil and the lemon juice, and sprinkle with the herbs.
- Bake for 6 to 8 minutes, until the flesh is opaque.
Nutritional highlights
Red mullet is a good source of protein, with a little more fat than white fish, which gives it its distinctive flavour. The short oven cooking time, with just one spoonful of oil, respects its delicate flesh. Combined with tomatoes, it makes a light, colourful dish.
Variations and substitutions
- With black olives and capers.
- In a parcel with fennel.
- On a bed of courgettes.
- With pistou.
Storage and making ahead
Best eaten the same day; keeps for 1 day in the fridge.
💡 Good to know
Remove the fine bones with tweezers before cooking: they are what spoil the enjoyment of red mullet.
Read more
Discover more high-protein recipes · healthy and balanced recipes · gluten-free recipes.
The ingredients in this recipe: red mullet · cherry tomatoes · olive oil · lemon · herbes de Provence.
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