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🍽️ Pan-fried Red Mullet on Fresh Salad with Asparagus

483 kcal · 30 min · 4 servings

Ingredients

• 20 g soft dried tomatoes (without oil)
• 500 g asparagus
• salt
• 1 tbsp balsamic vinegar
• 0.5 tsp honey
• 4 tbsp olive oil
• 2 tbsp grape seed oil
• pepper
• 1 bulb fennel
• 125 g baby salad mix
• 1 organic orange
• 240 g red mullet fillets (scaled with skin, 6 red mullet fillets)
• 3 tbsp cornmeal

Instructions

1. 1. Place the dried tomatoes in a bowl.
2. 2. Pour hot water over the tomatoes.
3. 3. Let the tomatoes soak in the water for 15 minutes.
4. 4. Thoroughly wash the asparagus.
5. 5. Peel the lower ends of the stalks if they are woody.
6. 6. Cut off the tough, lower ends of the asparagus.
7. 7. Bring water with salt to a boil.
8. 8. Add the asparagus stalks to the boiling water.
9. 9. Cook the asparagus for 3 minutes.
10. 10. Drain the asparagus.
11. 11. Immediately cool the asparagus with cold water (blanching = briefly cook in boiling water and then cool down).
12. 12. Let the asparagus drain well.
13. 13. Take the soaked tomatoes out of the water.
14. 14. Squeeze the tomatoes firmly to remove excess liquid.
15. 15. Dice the tomatoes very finely.
16. 16. Mix the tomato cubes with vinegar.
17. 17. Season the mixture with salt and pepper.
18. 18. Stir the honey into the tomato mixture.
19. 19. Add 2 tablespoons of olive oil to the sauce.
20. 20. Add grape seed oil to the sauce.
21. 21. Beat the oils in vigorously until a homogeneous vinaigrette forms.
22. 22. Clean the fennel.
23. 23. Wash the fennel.
24. 24. Shave the fennel into very thin slices.
25. 25. Wash the salad greens.
26. 26. Spin the salad greens dry.
27. 27. Wash the orange.
28. 28. Dry the orange.
29. 29. Grate the orange peel.
30. 30. Take 1 teaspoon of the orange peel.
31. 31. Mix the orange peel with a little salt.
32. 32. Wash the red mullet fillets.
33. 33. Pat the red mullet fillets dry.
34. 34. Season the red mullet with the orange salt.
35. 35. Season the red mullet with pepper.
36. 36. Coat the red mullet in cornmeal.
37. 37. Press the cornmeal firmly onto the fillets.
38. 38. Heat the remaining olive oil in a non-stick pan.
39. 39. Fry the red mullet over medium heat.
40. 40. Fry the red mullet for approx. 3 minutes on the first side.
41. 41. Fry the red mullet for approx. 3 minutes on the second side.
42. 42. Take 2/3 of the vinaigrette.
43. 43. Toss the salad greens with the asparagus in the vinaigrette.
44. 44. Place the salad mixture on plates.
45. 45. Distribute the fennel on the salad.
46. 46. Place the fried fish on the fennel.
47. 47. Drizzle the fish with the remaining vinaigrette.
48. 48. Serve the dish.

Nutrition per serving

• kcal: 483
• Protein: 32 g · Fett/Fat: 31 g · Carbs: 18 g