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

  1. Pre-heat oven to 180 degrees
  2. Combine the breadcrumbs, parsley, garlic and lemon zest in a bowl and mix together until well combines
  3. 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.
  4. 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
  5. 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.

 Suite 27, 6-8 Todd Street, Port Adelaide SA 5015      0472 719 623

Email: enquiries@mfasa.org.au