Red mullet with tomato, cucumber and ginger salad and chargrilled vegetables
THIS week’s recipes are two light and healthy options which fit perfectly in with the glorious summery weather. Red mullet is always nice for a change and is increasing in popularity as it is quick and easy to cook and has lots of great health benefits.
Grilled vegetables are another great quick and easy dish for the summer and are great served with some cous cous and a drizzle of olive oil. Most households will have some vegetables in the fridge which have not been cooked – griddling them with a little olive is a great way to use them up.
Red Mullet with Tomato, Cucumber and Ginger Salad (Serves 4)
1 clove garlic, crushed
1 tbsp ginger, grated
2 tsp caster sugar
1 tsp lime ring, grated
1 tbsp lime juice
1 tbsp extra virgin olive oil
1 cucumber, peeled, deseeded and sliced
250g cherry tomatoes, deseeded and sliced
1 shallot fine slice
1 red chilli, deseeded and thinly sliced
2 × 300g red mullet
35g plain flour
1 tsp salt flakes
1 tsp cracked black pepper
Vegetable or rapeseed oil
Handful of coriander leaves, destalked and chopped for garnish
To make the salad dressing place the garlic, ginger, sugar, lime juice and rind and the olive oil in a bowl and mix, add in the cucumber, tomato and chilli and shallot and combine with the liquid and set aside.
Place the flour, pepper and the salt in a shallow dish to dip the fish in. With the fish, slice three slits into the side of the fish and place in the flour and the salt. Coat it well in the mix.
Heat the oil in a frying pan and place the fish in and cook on one side for six minutes turning over and cook on the other side for six minutes.
Place on a dish to serve and garnish with the salad and coriander leaves.
Great as a side for fish or any meat.
1 red pepper
1 head chicory
1 courgette yellow or green
10ml vegetable oil to cook
5 mil olive oil
3 stalks of flat leaf parsley, destalked and chopped
10ml lemon juice
Coat the chicory and courgette lightly with a little of the oil. Using a griddle pan place on a high heat. Place the vegetables in but do not over crowd the pan and cook on each side for one to two minutes until they are charred on the outside, but you do not want them to be cooked entirely through. It is always nice to have a bit of a bite in vegetables.
To serve place the lemon juice, olive oil in a bowl and toss the vegetables in this and season to taste. Garnish with the coriander.