Pan-fried red mullet with ratatouille
Nutrition per serving
Pan-fried red mullet fillets on a ratatouille of sun-ripened vegetables. Mediterranean, colourful and light, it is a dish rich in iodine and packed with vegetables, high in protein and good nutrients.
Preparation: 20 min | Cooking: 30 min | Servings: 4 | Difficulty: Medium
Calculated per portion from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 499 kcal · 60 g protein · 9 g carbohydrate · 24 g fat
Ingredients
- 8 red mullet fillets
- 1 aubergine
- 2 courgettes
- 1 pepper
- 3 tomatoes
- 2 cloves of garlic
- 3 tbsp olive oil
Method
- Make a ratatouille (diced vegetables, simmered).
- Pan-fry the red mullet fillets skin-side down for 2 minutes.
- Turn over and cook for 1 more minute.
- Serve the red mullet on the ratatouille.
Nutritional benefits
Red mullet is a fish rich in protein and omega-3, good for the heart and cholesterol. The ratatouille provides a wide variety of Mediterranean vegetables rich in fibre and antioxidants, for few calories. A complete, colourful and light dish, typical of Mediterranean cooking. Naturally gluten-free.
Variations and substitutions
- With sea bream or sea bass.
- With herbes de Provence and basil.
- With rice or polenta.
- Oven-baked ratatouille (tian).
Storage and making ahead
The ratatouille keeps for 4 days; pan-fry the fish just before serving.
💡 Good to know
Cook the red mullet mostly on the skin side so that it turns crisp, and turn it over only briefly: the flesh stays pearly.
Read also
Discover more high-protein recipes · cholesterol-friendly recipes · weight-loss recipes · gluten-free recipes · dairy-free recipes.
Foods in this recipe: red mullet · aubergine · courgettes · pepper · tomatoes.
You might also like these recipes: Provençal cod with tomatoes and olives · Baked sea bream with Mediterranean vegetables · Avocado, prawn and grapefruit salad.
