Baked anchovy-stuffed red mullet with fennel served in a roasting tray

Baked anchovy-stuffed red mullet with fennel

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Prep: 15 mins Cook: 35 mins

Easy

Serves 4

Make the most of wonderful red mullet with this anchovy-stuffed version with fennel. There’s quite a lot of stuffing, but let it spill out into the dish

Nutrition and extra info

Nutrition: Per serving

  • kcal203
  • fat8g
  • saturates1g
  • carbs12g
  • sugars5g
  • fibre5g
  • protein20g
  • salt2.1g
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Ingredients

    For the fish and fennel

    • 1 large or 2 medium fennel bulbs
    • 1 red onion, sliced into thin wedges
    • 2 tbsp extra virgin olive oil, plus extra for the stuffing and to drizzle
    • 1 lemon, juiced, plus wedges to serve
      Lemon

      Lemon

      le-mon

      Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

    • 4 medium whole red mullet, about 350g each, gutted, scaled and washed
    • crusty bread, to serve

    For the stuffing

    • 50g anchovies, drained of oil and finely chopped
      Anchovy

      Anchovy

      ann-choe-vee

      Silver, slender salty little fish found mainly around the Black Sea and the Pacific and Atlantic…

    • 50g fresh white breadcrumbs
    • 2 garlic cloves, finely grated
    • 1 plum tomato, finely chopped
    • 1 tbsp finely chopped flat-leaf parsley leaves

    Method

    1. Heat the oven to 200C/180C fan/gas 6. Remove any fronds from the fennel and reserve. Trim the tips – they are coarse – quarter the bulb(s) and trim the base of each piece. Slice the fennel lengthways into slim wedges, about 5mm at the thickest part. Toss in a roasting tin or a 30cm shallow, flameproof casserole with the onion, salt and pepper, the olive oil and lemon juice. Bake for 15 mins.

    2. Mix all the ingredients for the stuffing with seasoning and a little olive oil (the mixture should be moist, but not sloppy). Season the cavities of the fish, then fill with the stuffing, pushing it up into the heads to get plenty inside. Put the fish on top of the partly baked vegetables, season, then drizzle with olive oil. Scatter over the fennel fronds.

    3. Bake for 20 mins. The flesh should be opaque near the bone at the thickest part – not at all glassy – and the vegetables tender. Serve with lemon wedges and the bread.

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