Yellow Eye Mullet
Mullet has a white, sweet flesh and is a good source of omega3 oil. It is ideal for barbecuing and baking.
BAKED YELLOW-EYED MULLET WITH TOMATO AND OREGANO
BY Michael Weldon
Ingredients
- Ingredients
- 12 Yellow-eye Mullet fillets
- 250g breadcrumbs
- 1 bunch of parsley
- 3 Garlic cloves diced
- 3 lemons, zested
- Salt
- Pepper
- Olive oil
- 4 Tomatoes, sliced half a cm thick
- 1 red Onion, finely diced
- 1 bunch of oregano
- 1tbs of baby capers
- 50g green olives, diced
Method
- Pre-heat oven to 180 degrees
- Combine the breadcrumbs, parsley, garlic and lemon zest in a bowl and mix together until well combines
- Place the Mullet skin side down on a lined baking tray. Top the Mullet with the breadcrumb stiffing. Season with salt and pepper, drizzle with olive oil. Bake in the oven until the Mullet is cooked.
- Combine the tomatoes, onion, oregano, capers and olives in a bowl. Drizzle with olive oil and mix together. Check the seasoning and add salt if its needed
- Serve with tomato salad on the bottom of the plate topped with 3 Mullet plate. Finish with a cheek of lemon on the side
Serves
4
Restaurant Name
Michael Weldon Catering – Little Miss Dive shop and Crab Shack
Restaurant Details
74 Frome St
Adelaide South Australia 5000
Links
http://michaelweldon.com.au
Instagram: @michael_weldon
Nutritional benefits – Mullet, raw
Serving size 100 g
| Calories | 117 | |
| % Daily Value* | Amount | DV % |
| Total Fat | 3.8 g | 5% |
| Saturated Fat | 1.1 g | 6% |
| Cholesterol | 49 mg | 16% |
| Sodium | 65 mg | 3% |
| Total Carbohydrate | 0 g | 0% |
| Dietary Fiber | 0 g | 0% |
| Sugar | 0 g | 0% |
| Protein | 19 g | 38% |
| Vitamin D | 1.50 mcg | 8% |
| Calcium | 41.00 mg | 3% |
| Iron | 1.02 mg | 6% |
| Potassium | 357 mg | 8% |
| * The Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Source: Nutrition Value Org.