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Pan-fried red mullet with green bean and citrus salad
Serves 4 Starters and mains
Ingredients
- 6 red mullet fillets
- 1 red onion
- 150g runner beans or stringless beans
- 3 medium oranges with firm skins
- 3 large limes
- 1tsp Dijon mustard
- 2tbsp sunflower oil
- 5tbsp extra virgin olive oil, plus 1tbsp extra for the fish
- 15g bunch coriander leaves removed and placed in cold water
- 5g chives, chopped
To serve
- toasted flatbreads
Method
Cut each fillet in half diagonally, then scatter a little sea salt over the flesh side. Store in the fridge while preparing the remainder.
Peel, quarter and thinly slice the onion. Place in a bowl, add a pinch of sea salt and cover with cold water. String the runner beans of any tough edges and thinly slice them diagonally. Cook for 4 minutes in boiling salted water until tender. Drain and refresh under cold running water.
Thoroughly scrub 1 orange, then finely zest it straight into a measuring jug. Segment all the oranges and limes by slicing off the peel and pith before cutting between the membrane to remove each segment. Squeeze the juice from the membranes and skin straight into the jug until you have 100ml mixed juice. Mix in the mustard, then gradually whisk in the oils. Drain the onion slices well and place in a bowl with the dressing from the jug and all the citrus segments.
Heat a frying pan over a high heat. Pat the fish dry. Spoon the extra olive oil over the fish to coat and fry skin side down for 1 minute. Lower the heat and continue to fry for 3 minutes. Turn them over and fry for a further minute. Put the fish aside to rest for a few minutes.
Just before serving, add the beans to the bowl with the onions and citrus segments in dressing, drain the coriander leaves and add these along with the chives. Pile the citrus salad on each plate and top with 3 pieces of red mullet and shards of toasted flatbread.
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