Pan-fried red mul­let with green bean and cit­rus salad


Food and Travel (UK) - - Contents -

Al­ways take the bones home with you if your fish­mon­ger has freshly fil­leted your fish. Store in the freezer ready to make fish stock or other dishes.

6 red mul­let fil­lets

1 red onion

150g run­ner beans or string­less beans

3 medium or­anges with firm skins

3 large limes

1tsp Di­jon mus­tard

2tbsp sun­flower oil

5tbsp ex­tra vir­gin olive oil, plus 1tbsp ex­tra for the fish 15g bunch co­rian­der leaves re­moved and placed in cold wa­ter

5g chives, chopped toasted flat­breads, to serve

Cut each fil­let in half di­ag­o­nally, then scat­ter a lit­tle sea salt over the flesh side. Store in the fridge while pre­par­ing the re­main­der.

Peel, quar­ter and thinly slice the onion. Place in a bowl, add a pinch of sea salt and cover with cold wa­ter. String the run­ner beans of any tough edges and thinly slice them di­ag­o­nally. Cook for 4 min­utes in boil­ing salted wa­ter un­til ten­der. Drain and re­fresh un­der cold run­ning wa­ter.

Thor­oughly scrub 1 orange, then finely zest it straight into a mea­sur­ing jug. Seg­ment all the or­anges and limes by slic­ing off the peel and pith be­fore cut­ting be­tween the mem­brane to re­move each seg­ment. Squeeze the juice from the mem­branes and skin straight into the jug un­til you have 100ml mixed juice. Mix in the mus­tard, then grad­u­ally whisk in the oils. Drain the onion slices well and place in a bowl with the dress­ing from the jug and all the cit­rus seg­ments.

Heat a fry­ing pan over a high heat. Pat the fish dry. Spoon the ex­tra olive oil over the fish to coat and fry skin side down for 1 minute. Lower the heat and con­tinue to fry for 3 min­utes.

Turn them over and fry for a fur­ther minute. Put the fish aside to rest for a few min­utes.

Just be­fore serv­ing, add the beans to the bowl with the onions and cit­rus seg­ments in dress­ing, drain the co­rian­der leaves and add these along with the chives. Pile the cit­rus salad on each plate and top with 3 pieces of red mul­let and shards of toasted flat­bread.

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