Red mul­let with saf­fron baked orzo & broad beans

BBC Good Food - - News & Trends -

SERVES 2-4 PREP 25 mins COOK 40 mins EASY

2 whole red mul­let, scaled and cleaned pinch saf­fron

2 tbsp olive oil pinch of fen­nel seeds

1 red onion, finely sliced hand­ful of flat-leaf pars­ley, stalks and leaves finely chopped

1/2 lemon, zested

1/2 fen­nel bulb, finely sliced pinch of dried red chilli flakes

2 tbsp pine nuts

2 tbsp golden sul­tanas

150g orzo

100ml fino sherry 180g cherry toma­toes, halved

100g broad beans, blanched and peeled olive oil

2 thyme sprigs

2 slices of lemon, halved 1 Heat oven to 180C/160C fan/gas 4 and take the mul­let out of the fridge to come up to room tem­per­a­ture. Boil a ket­tle and put the saf­fron in a small bowl. Pour over 1 tbsp boil­ing wa­ter and stir to re­lease the colour and flavour. 2 Heat the olive oil in a non-stick fry­ing pan over a medium-high heat. Add the fen­nel seeds, red onion, pars­ley stalks, lemon zest and fen­nel. Sea­son, add the chilli and cook, stir­ring, for about 5 mins or un­til the fen­nel is tak­ing on some colour. Add the pine nuts, sul­tanas and orzo and cook for a few more mins, then deglaze with the sherry and the saf­fron and its liq­uid. Cook for a cou­ple of mins longer un­til the liq­uid has evap­o­rated, then stir through the pars­ley leaves, toma­toes and beans and trans­fer to a lightly oiled roast­ing tin. Cover with 250ml boil­ing wa­ter and cook in the oven for 15 mins.

3 Pre­heat the grill. Sea­son the fish in­side and out and put the thyme and lemon in­side. Rub with olive oil, place on a piece of bak­ing parch­ment, then grill for about 3-4 mins on each side, de­pend­ing on their size. Re­move and rest. Once the pasta is ready, di­vide it be­tween plates and top with the fish.

GOOD TO KNOW fo­late • fi­bre • vit c • 3 of 5-a-day

PER SERV­ING (4) 713 kcals • fat 30g • sat­u­rates 3g • carbs 59g • sug­ars 33g • fi­bre 12g • pro­tein 34g • salt 0.4g

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