Red mullet with baked tomatoes

  Calories per serving 287
  Serves 4
  Preparation time 20 minutes
  Cooking  time 18-20 minutes


  8 red mullet fillets, about 100g (3½ oz) each
  finely grated rind of 1 lemon
  2 tsp  baby capers, drained
  2 spring onions, finely sliced 375 g (12 oz)
  mixed red and yellow cherry tomatoes
  150g (5 oz) fine green beans, trimmed
  2 garlic cloves, finely chopped
  50g (2 oz) can anchovy  fillets, drained and

       1 Tbs olive oil
       2 Tbs lemon juice
       salt and pepper

       To garnish:

        2 Tbs chopped parsley
        8 caperberries


  • Tear off 4 large sheets of foil and line with nonstick baking paper. 
  • Place 2 fish fillets on each piece of baking paper, then scatter over the lemon rind, capers and spring onions and season with salt and pepper. 
  • Fold over the paper-lined foil and scrunch the edges together to seal. 
  • Place the parcels on a large baking sheet.
  • Put the tomatoes in an ovenproof dish with the beans,  garlic, anchovies, oil and lemon juice. 
  • Season with salt and pepper and mix well. 
  • Bake in a preheated oven, 200˚C (400˚F), GAS Mark 6, for 10 minutes until the tomatoes and beans are tender.
  • Place the fish parcels next to the vegetables in the oven and bake  for a further 8-10 minutes until the flesh flakes easily when pressed in the centre with a knife.
  • Spoon the vegetables on to 4 serving plates, then top each with 2 steamed fish fillets. 
  • Garnish with the chopped parsley and caperberries, and serve immediately.
  • For red mullet & tomato stew, heat 1 Tbs olive oil in a saucepan, add the spring onions and garlic along with 1 trimmed and sliced fennel  bulb  and cook for 5 minutes until just softened. 
  • Add the tomatoes and 400 ml (14 fl oz) fish stock, bring to a simmer and cook for 15 minutes. 
  • Add 4 red mullet fillets, about  100g (3½ oz ) each, quartered, and 200g (7 oz) cooked peeled  prawns and cook for 3-4 minutes until the fish has turned opaque. 
  • Sprinkle in the chopped parsley and lemon juice, and serve with crusty bread.