Mullet Livornese Style
A traditional Italian seafood dish featuring mullet fish cooked with tomatoes, olives, and capers for a savory, Mediterranean flavor.
Nutrition
Calories: 350cal
Carbohydrate: 15g
Protein: 33g
Fat: 18g
Cholesterol: 70mg
Sodium: 800mg
Difficulty Level: easy
15 min Prep
30 min Cook
45 min Total
4 Servings
Ingredients
- 4 mullet fillets (about 6 oz each)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 (14.5 oz) can crushed tomatoes
- 1/2 cup black olives, pitted and sliced
- 2 tablespoons capers, drained
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 2 tablespoons fresh parsley, chopped
Instructions
- Start by gathering all your ingredients in one place to ensure you have everything you need. Chop the onion and mince the garlic.
- In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for another minute, stirring frequently to prevent burning.
- Add the crushed tomatoes, sliced olives, capers, dried oregano, salt, and pepper to the skillet. Stir well to combine. Bring the mixture to a simmer and let it cook uncovered for about 10 minutes. Tip: Taste the sauce and adjust the salt and pepper according to your preference.
- Gently place the mullet fillets in the tomato mixture in the skillet. Cover the skillet with a lid and let it cook for about 10-12 minutes, or until the fish is cooked through. The fish should flake easily with a fork. Tip: Do not overcook the fish; keep an eye on it as cooking time might vary depending on the thickness of the fillets.
- Once the fish is cooked, remove the skillet from heat and sprinkle the chopped parsley over the top. Serve the fish immediately with some crusty bread or over a bed of rice to soak up the flavorful sauce.
