Spiced Red Mullet, Coconut-Lime Sauce, Puy Lentil Salad < 400 kcals

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I love these little fish which have such pretty pink skin and a lovely flavour and texture. I buy them frozen and defrost before using.

Red Mullet with Coconut Lime Sauce and Puy Lentil Salad

This is a good recipe for entertaining, as the salad can be prepared ahead of time and the fish are quick to cook. Being less than 400 calories per serving, this could equally find its place as the centre piece of a fast day.

Spiced Red Mullet, Coconut-Lime Sauce and Puy Lentil Salad
Serves 4
A lower calorie version of a BBC Good Food recipe. Really delicious and lovely for a dinner party.
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Prep Time
40 min
Cook Time
10 min
Total Time
50 min
Prep Time
40 min
Cook Time
10 min
Total Time
50 min
For the puy lentil salad
  1. 100g puy lentils
  2. 1/2 red onion, finely chopped
  3. 1/2 red pepper, finely chopped
  4. 1 tomato, finely chopped
  5. 1 small apple, peeled, cored and chopped
  6. juice of 1/2 lime
  7. 40g walnuts, chopped and toasted
  8. handful of mint leaves, finely chopped
For the red mullet
  1. 2 tbsp plain flour
  2. 2 tsp curry powder
  3. 500g red mullet fillets
  4. 1 tbsp olive oil
For the coconut sauce
  1. 20g golden raisins
  2. 1/2 tsp curry powder
  3. 1/2 tsp turmeric
  4. 1/2 tsp ground coriander
  5. 1/2 tsp ground cumin
  6. 200ml light coconut milk
  7. zest of 1 lime
For the puy lentil salad
  1. Cook the puy lentils in six times their volume of cold water, until soft, about 30 minutes.
  2. Drain and rinse with cold water.
  3. Mix together with all the other salad ingredients and set aside.
For the red mullet
  1. Check that there are no scales on the red mullet and pat dry if they have been defrosted.
  2. Mix the spices with the flour in a shallow dish and dredge the fish in it.
  3. Heat the olive oil in a frying pan over medium heat and cook the fillets skin side down, for a couple of minutes only, until the skin is crisp.
  4. Turn over and cook for a further minute or two, then remove once cooked through.
For the coconut sauce
  1. Increase the heat a little and add the spices and raisins to the pan, mixing in with any pan juices.
  2. Pour in the coconut milk and cook for a couple of minutes until slightly reduced.
To serve
  1. Pile the lentils on individual plates and lay the fish over the top.
  2. Decorate with the sauce and sprinkle with the lime zest.
Notes
  1. You can vary the flavouring of the puy lentil salad with different fresh herbs, such as basil or coriander. Add a little chopped fresh chilli for a bit of a kick.
  2. Although at least 2 tbsp of flour is needed for dredging the fish, there will be a lot to discard. You could try using gram flour or maize meal for the coating rather than refined white flour.
Adapted from BBC Good Food
Adapted from BBC Good Food
Focus on Flavour http://www.focusonflavour.com/

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