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GEOFF’s Pan Seared Coorong Mullet with Herb, Anchovy & Caper Stuffing…

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"Coorong mullet pan-seared and stuffed with a bold herb, anchovy and caper filling - a recipe that champions an undervalued South Australian fish and proves that mullet, treated with respect, is worthy of any table."
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Prep Time 25 minutes
Cook Time 4 minutes
Total Time 30 minutes
Servings: 6 people
Course: Dinner, Lunch, Share Plate
Cuisine: Australian
Calories: 256
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 6 whole, butterflied Coorong mullet (300–350gm each), cleaned, scaled, gutted or 12 butterflied fillets (approximately 70gm each, 2 per person)
  • 10 gm sea salt to taste
  • 5 gm freshly ground black pepper (to taste)
  • 30 ml extra virgin olive oil or neutral oil for searing
  • 2 lemons, cut into wedge, to serve
Seafood stuffing
  • 85 gm fresh breadcrumbs
  • 55 gm shallots, finely diced
  • 15 gm garlic, minced (3 cloves)
  • 20 gm anchovy fillets (about 4), finely chopped
  • 20 gm salted capers, rinsed and roughly chopped
  • 1 lemon, zest and juice
  • 8 gm flat-leaf parsley, chopped (1/2 a bunch)
  • 4 gm dill, fresh, chopped
  • 4 gm thyme leaves (fresh), chopped
  • 3 gm fennel seeds, lightly crushed
  • 20 gm dijon mustard
  • 2-3 gm sea salt flakes and black pepper to taste
  • 30 ml extra virgin olive oil

Equipment

  • 1 Induction, Gas stovetop, BBQ hotplate

Method
 

  1.    Dry the fish: Place cleaned and scaled mullet on a wire rack set over a tray. Leave uncovered in the vegetable crisper overnight. This helps dry the skin, resulting in better crisping when seared.
    2.       Prepare the stuffing: In a mixing bowl, combine breadcrumbs, shallots, garlic, anchovies, capers, lemon zest and juice, herbs, fennel seeds, Dijon mustard, and olive oil. Season lightly with salt and pepper, keeping in mind the saltiness of the anchovies and capers. You’ll get about 30-40gms (2-3tablespoons) per fish.
    3.       Stuff the fish: Pat mullet dry with paper towel. Season inside and out with salt and pepper. Gently fill the cavity of each fish with a few tablespoons of stuffing. Do not overfill.
    4.       Cook the fish: Heat a heavy-based pan (cast iron or non-stick) induction setting 7 or a medium to high heat with just enough oil to lightly coat the base. When the pan is hot "when oil shimmers", place the fish skin-side down.
    5.       Whole fish: Cook 2 minutes per side.
    6.       Butterflied fish: Cook skin-side down only for 2minutes - no need to turn. Cook in batches if needed to avoid overcrowding.
    7.       Rest and serve: Remove from the pan and rest for 2–3minutes. Serve with lemon wedges and sides of your choice.

Nutrition

Calories: 256kcal

Notes

Serving Suggestions
  1. Pair with a warm potato and herb salad or steamed baby potatoes with olive oil and dill.
  2. Serve alongside a crisp salad of fennel, rocket, and orange slices.
  3. A spoonful of aioli or a lemony yoghurt dressing works beautifully with the mullet.
  4. Best enjoyed with a chilled glass of dry Riesling, Vermentino, or a light skin-contact white.
Notes:
  1. Dry-ageing the fish overnight in the fridge ensures dry skin and crisp texture. A wire rack over a tray is ideal, uncovered. Or pat dry and bring to room temperature for 30 minutes prior to cooking.
  2. Anchovies and capers give the stuffing a savoury, briny depth - perfect against the richness of the fish.
  3. Use a cast iron or BBQ hotplate for even, high heat. Don’t move the fish during searing - let it naturally release.
  4. Consider using Tommy Ruff or Australia Salmon.
  5. For a faster cook, ask your fishmonger to butterfly the mullet. Cook skin-side down only for 2 minutes for a super quick result.
Fridge Friendly Instructions: 
Uncooked, stuffed fish can be stored in the fridge (uncovered) for up to 24 hours.
Cooked fish can be kept in an airtight container in the fridge for up to 2 days. Enjoy cold or gently reheated.
 
Freezer Friendly Instructions:
Raw, stuffed mullet can be frozen - wrap individually and store in an airtight container or bag for up to 1 month.
Thaw overnight in the fridge before cooking.
Do not freeze cooked fish, as the texture will suffer.
Nutrition Facts – 6 servings
Amount Per Serving | Calories 265 or Kilojoules 1,109 | Total fat 11gm, Saturated fat 2.5gm, Monounsaturated fat 6gm, Polyunsaturated fat 2gm, Trans fat 0gm | Cholesterol 70mg | Sodium 1,280mg | Potassium 495mg | Total Carbohydrate 11gm, Dietary Fibre 2gm, Sugars 2gm | Protein 30gm | Vitamin A 12%| Vitamin C 35% | Calcium 8%| Iron 15%. .
*The Percent Daily Values are based on a 2,000 calorie / 8370 Kilojoule diet, so your values may change depending on your calorie/kilojoule needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated.

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