Red mullet with saffron baked orzo & broad beans
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
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