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Parsley and Oat Crusted Mullet

Mullet are undervalued.  My partner remembers seeing them buried on the beach by the thousands, bycatch regarded as too cheap to bother selling.  Though those days are over they’re still regarded as sustainable, and really fresh mullet are one of my favourite eating fish.  Fresh fillets are not too strong flavoured, and they’re super cheap and a really good source of Omega 3.

The Recipe:

For 4 large mullet fillets:

In a food processor or blender, blend together to a fine crumb:

  • ½ cup parsley
  • ½ cup rolled oats
  • a good teaspoon lemon zest

Tip the mixture out onto a plate.

On another plate, put two good dessertspoons of plain low fat yoghurt.

Dip the mullet fillets first in the yoghurt to coat, then in the crumb mix.  Pat it on.

Shallow fry the fillets in olive oil for a few minutes each side until golden.

Serve with a wedge of lemon.

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{ 2 comments… add one }
  • Celia @ Fig Jam and Lime Cordial September 15, 2011, 7:56 am

    Linda, after reading about mullet here, I bought some sea mullet last time I was at Faros Brothers. It was ridiculously cheap – something like $3.99/kg. It wasn’t particularly good eating – very strongly flavoured, not in a pleasant way – and I wondered if I’d bought the wrong thing, or whether the stuff I bought just wasn’t fresh enough? Thanks…

  • Linda Woodrow September 15, 2011, 9:30 am

    The oily fish (the ones that are best for you) do tend to be stronger flavoured, and maybe it’s an acquired taste. The fat under the skin is the strongest flavour, so you can skin the fillets if it’s too strong (but I actually like the skin the best). They do need to be really fresh too. Fish develops its “fishy” flavour over time, and the oily fish develop it faster, so while you can get away with frozen whiting or dory a few days old, you can’t with mullet. I only get it the same day it has come in.

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