Oven baked grey mullet (with vegetables)

This oven-baked grey mullet is a beautiful and comforting seafood dish that combines the delightful flavors of fresh fish, hearty vegetables, potatoes, and aromatic herbs. Combining all these ingredients and baking them perfectly in one go creates such a delicious, healthy, and pleasing budget meal.

Stuffed with lemon and herbs, this fish is roasted alongside crispy potatoes, sweet red peppers, juicy tomatoes, onions and garlic. It’s a wonderfully flavor-packed dinner that’s easy to make and incredibly tasty.

Join us in the kitchen, and be ready to impress your loved ones with an unforgettable and extraordinary dinner masterpiece that will surely have them calling for more.

JUMP TO RECIPE

The grey mullet – tasty, affordable and underrated

Grey mullet is a fascinating fish that often doesn’t get the recognition it deserves. Because it moves to warmer and shallower waters in the winter, it’s often known as a typical winter catch. However, its prominence is not always the most pleasing one.

Unlike its more famous relatives, such as sea bass or red mullet, grey mullet caught in shallow waters has a distinct, earthy flavor that can be pretty bold, even slightly muddy. This unique taste comes from its diet, which includes detritus, algae, and tiny organisms found in muddy or brackish waters. On the other hand, grey mullets from open waters are usually fresher and have a much cleaner flavor.

Because of its unique taste and underrated status, it is often more affordable than other fish, providing excellent value with good quality. Once cooked, its firm, flaky texture is comparable to cod’s and highly adaptable – perfect for baking, grilling, cooking or pan-frying.

Not only that, the grey mullet is also a nutrient-wealthy fish, rich in Omega-3 fatty acids. Its distinct flavor can be balanced beautifully with herbs, citrus, and robust seasonings, which help to complement its natural taste. It offers a unique, flavorful experience that is sure well worth exploring.

Why you’ll love this recipe

• It’s easy and quick to prepare. All the ingredients fit on a single baking sheet, so there will be minimal cleanup, as everything bakes together as one dish. It takes less than an hour to serve it.

• It’s a flavorful and very healthy combination that pairs protein, vegetables, and healthy fats for a complete, balanced dinner. The mix of potatoes, peppers, tomatoes, onions, and garlic add a rich, hearty flavor.
• It’s budget-friendly. Grey mullet is the most moderately priced seafood, and the recipe pairs affordable ingredients without compromising flavor.
• Unlike our other Mediterranean food recipes, like pizza, tagliatelle with mushrooms or focaccia, this recipe is light and easy on the stomach. It uses lean grey mullet and baked vegetables, avoiding heavy oils, fats, and gluten-filled ingredients. You’ll feel satisfied but not overly full. And you’ll love it!

Ingredients needed

GREY MULLET FISH – When buying mullet fish, look for clear, bright eyes and shiny, metallic skin with a firm texture. The gills should be bright red or pink, not dull or brownish.

Fresh mullet should have a mild, clean scent, not a strong or fishy smell. Check for a golden spot near the head if you’re buying whole fish. This indicates the fish likely came from cleaner, open waters rather than shallow coastal water or a harbor. If possible, buy it from a trusted fishmonger.

POTATOES – Young potatoes are best, as their skin is thinner and gentler. They’re baked faster and have a similar cooking time as the mullet. And they will generously soak up the taste of fish and vegetables, making your dinner taste great.

TOMATO – Roma or plum tomatoes are a great choice because they contain less water, but cherry or grape tomatoes will also work well. Make sure that you keep your tomatoes at room temperature because chilling them greatly reduces their natural flavors.

RED PEPPERS – These will add a sweet flavor and vibrant color to the dish. When baked, red peppers become delicate and caramelized, greatly enhancing the taste of the dish.

ONIONS – You can use anything from the onion family, including sweet onions or your own. Just make sure that there’s enough incorporated into the dish.

GARLIC – Use fresh garlic or garlic powder. Fresh garlic pairs perfectly with the fish in a garlic-parsley sauce. When baked, it becomes sweet and mellow.

OLIVE OIL – We always use cold-pressed extra virgin organic olive oil to boost the taste and add clean monounsaturated fats and antioxidants. No herbicides, pesticides or chemicals around here!

FRESH PARSLEY – A bunch of fresh parsley will produce a great sauce with toasted garlic. It pairs perfectly with the fish.

LEMON – Stacking lemon slices inside the fish brightens the flavor and gives it a light, refreshing kick. It will also keep the fish moist and tender. As the lemon is baking together with the fish, it’s highly recommendable if your lemon is organic.

SALT & BLACK PEPPER – The dish is already aromatic and full of taste, so you won’t need any other special herbs besides vegetables, garlic, onions, and rosemary.

DRIED ROSEMARY – It will add a subtle herbal note and infuse the potatoes and fish with a warm Mediterranean aroma.

WHITE WINE – This is optional, but pouring a little bit of white wine over the potatoes while baking greatly improves the taste of the dish. So yummy!

Recipe modifications and variations

Swap the fish – Choose one that holds up well to baking, like cod, sea bass, haddock, or snapper. These fish have a firmer texture and gentle flavor that beautifully pairs well with roasted vegetables. Just ensure it cooks at a rate similar to the grey mullet to ensure everything bakes evenly. If it needs less cooking time (like salmon fillets), bake the vegetables first and add the fish later.

Switch the vegetables – You can pair sweet potatoes with zucchini and broccoli instead of potatoes. Use yellow, green and orange bell peppers for a colorful burst and sweetness. Asparagus is another excellent option with baking time, similar to grey mullet.

Use another sauce – If you’re not a fan of garlic, you can easily swap out the garlic parsley sauce for other herb-based options. A lemon herb sauce with fresh dill and parsley would add some brightness. The rich and nutty taste of basil pistachio pesto also pairs exceptionally well with fish and vegetables.

How to make it

STEP 1: Preheat the oven to 200 °C/395 °F.

PREPARE THE MULLET

STEP 2: First, clean the fish. Its scales should be completely removed using a scaling or butter knife. You should also remove the gills. When done, rinse the mullet once again in clean water.

Next, the belly cavity should be thoroughly cleaned. The grey mullet contains a black belly wall lining, which should be removed. Also, remove the bloody kidney line along the back of the fish. The fish should be rewashed in cold water to ensure no scales or traces of blood are left.

STEP 3: Prepare a baking sheet and cover it with olive oil. Peel the potatoes, slice them into slices about 0.5 cm (0.2 inch) thick and place them on the baking sheet.

After that, slice the onions, peppers, tomatoes and garlic. Cut the lemon, too.

STEP 4: Place the clean fish on top of the potatoes and generously sprinkle it with salt on both sides. Season it on the inside of the belly cavity, too.

PREPARE THE VEGETABLES

STEP 5: Arrange the onions, garlic cloves, and sliced peppers evenly on the tray. Afterward, generously season the vegetables with salt, and meticulously mix the onions and peppers with the potatoes to ensure they are uniformly distributed around the fish.

STEP 6: Stack a few cloves of garlic, lemon slices and fresh parsley into the belly cavity. You can also “decorate” the gill opening with a nice chunk of fresh lemon on each side.

STEP 7: Add slices of tomatoes to the vegetable mixture and sprinkle everything with a bit of black pepper and a decent amount of dried rosemary.

Place two or three additional slices of lemon on the fish and pour over some olive oil. This will give the fish skin a nice crunch when baked.

BAKE IT ALL TOGETHER

STEP 8: Bake at 200 °C/395 °F for about 45 minutes.

STEP 9: After 25 minutes, carefully flip the fish to the other side using a wide kitchen tool or two forks, one near the head and the other near the tail. Also, stir the vegetables.

STEP 10: Add the tomatoes and lemons on top of the fish to enhance the flavor and juiciness of the mullet when cooked.

If you prefer a crispier skin, don’t cover it, but you might want to drizzle it with a teaspoon of olive oil.

STEP 11: While the mullet is baking, prepare the sauce. Peel and finely chop the garlic cloves. You can do this by hand with a sharp knife or use a food processor for well-chopped garlic. Quickly fry the garlic in hot olive oil for no more than a minute.

Add fresh chopped parsley, a pinch of salt and a teaspoon of lemon juice.

STEP 12: The fish is ready when its skin turns a nice golden color and looks crunchy. When it’s baked enough, it should flake easily with a fork. Now, transfer everything to a large plate. Add garlic sauce with parsley and garnish with fresh basil leaves.

It will taste best when served immediately. Enjoy!

Some tips for a perfect baked grey mullet

• Make sure your fish is fresh. It’s best to buy it from a knowledgeable fishmonger. Fresh grey mullet should have clear, bright, bulging eyes, and the gills should be red and moist. It’s best if it’s stored on a bed of ice.
• Choose vegetables with similar cooking time. Carrots, for example, will need more time to bake, while very young potatoes might be already brown before the fish is cooked. If the veggies need more roasting, put them in the oven first and add the fish later.
• Slice them thinly enough. The ideal slices of potatoes are about 0.7 cm( 2/8 inch) wide. This way, the baking time will pair optimally with the grey mullet.
• Place the potatoes on the bottom to create a bed for the fish. This allows the juices to infuse the potatoes, resulting in more flavor.
• Season generously. It will prevent the earthy or even muddy grey mullet flavor from overriding the dish’s aroma.
• Add lemons and tomatoes on top for more moisture. This stops the fish from drying out. You might want to remove them during the last 5 minutes to allow the fish skin to brown.
• Don’t overcook it. Grey mullet should be cooked to an internal temperature of about 145 °F/63 °C. You’ll know your fish is ready when it flakes easily and looks opaque.
• Add white wine for a deeper taste. White wine’s acidity cuts through the natural oils in grey mullet, making the meal feel lighter and more refreshing.

Serving suggestions

• Wine pairing – A crisp, chilled Pinot Grigio or a dry Chardonnay pairs beautifully with the soft flavors of oven-baked grey mullet and the fresh, aromatic garlic parsley sauce. Also, a classic gin and tonic with a slice of cucumber or a refreshing mojito is excellent!
• Appetizers – Light appetizers like crostini with roasted red pepper hummus, marinated olives, caprese empanadas or taboule oriental salad are yummy options that won’t overpower the main dish.
• Salad – A simple Mediterranean salad with a mix of cucumber, cherry tomatoes, red onion, olives, and feta cheese, dressed with olive oil, lemon juice, and fresh herbs like parsley or oregano, will beautifully complement your baked grey mullet recipe.
• Bread – If you love eating bread with your main dish, our black pepper focaccia with coarse sea salt and freshly ground pepper or sun-dried tomatoes focaccia will pair great with this fish.
• Desserts – Finish your meal with something light, like berry fruit tarts, delicious speculoos tiramisu or chocolate blueberry cheesecake. And don’t forget a cup of freshly brewed espresso or a smooth glass of Limoncello to round off a great meal!

Storage

The fish tastes best if served immediately. However, leftovers can be stored in the refrigerator.

After baking and allowing them to cool completely, you can place the leftovers in an airtight container and refrigerate them for up to 3 days.

We suggest adding olive oil, fresh young onions, parsley and vinegar to make a delicious salad from baked vegetables.

You can freeze the baked mullet for up to 2-3 months. Store it in an airtight container or a freezer-safe bag to maintain its quality.

To reheat it, preheat the oven to 350°F (175°C). Place the mullet in an oven-safe dish, cover it with aluminum foil to retain moisture, and heat for 15-20 minutes or until warmed. It’s best to make it with a fresh batch of vegetables.

Baked grey mullet recipe FAQs

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Our baked mullet was featured at Angie’s Fiesta Friday.

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