Pan fried sand mullet


Fresh, local fish make sensational eating on a family budget.

Serves 4-6

Shopping List

1whole sand mullet, gutted & filleted
80grams plain flour
1 teaspoon cumin seeds
½ teaspoon crushed coriander seeds
½ teaspoon ground turmeric
1 bunch Tuscan kale, cut into 2cm pieces
2 Spanish onions, cut into wedges
1 punnet cherry tomatoes
2 cloves garlic
1 bunch fresh basil
4 whole field mushrooms
1 red capsicum
6 cocktail potatoes
Zest & juice of 2 lemons


  • Step 1

    Gut, scale and fillet the sand mullet, removing all bones, then set aside.

  • Step 2

    Steam the potatoes until they are just done, let cool. Cut in half and then set aside.

  • Step 3

    Dust the sand mullet fillets in the seasoned flour mix, then in a medium to high heat fry pan with little vegetable oil fry the fillets, skin side down for 2-3 minutes then turn over and cook for a further 1-2 minutes or until done.

  • Step 4

    While this is cooking, in another pan, sautee the mushroom, garlic and onions together until caramelized, then add the sliced capsicum, cocktail potatoes and kale and cook until they have started to wilt. Toss through the cherry tomatoes and zest and juice of 2 lemons.

  • Step 5

    Arrange on a plate topped with the crispy skinned sand mullet.


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