Red Mullet on a Red Pepper, Tomato, Olive and Basil Stew Recipe

This dinner is healthy, simple but really tasty. I think red mullet is an under rated fish, it’s funny because I don’t like the grey variety as they taste a bit muddy. To keep it on our 5:2 diet we served the fish with a stew and alongside whole wheat couscous. The flavours are really simple but really tasty and it is a nice and quick dinner making it perfect for mid-week.

Ingredients (serves 2)

  • 4 red mullet fish fillets
  • 2 shallots, peeled and finely chopped
  • 1 garlic clove, peeled and finely chopped
  • 1 red pepper, de seeded and roughly chopped
  • 12 pitted green olives
  • 1 tin of chopped tomatoes
  • 10 basil leaves, roughly chopped
  • seasoning to taste
  • olive oil for frying


  1. Heat a drizzle of oil in a saucepan over a medium heat. Add the garlic and shallots and cook for a few minutes until they have softened. Add in the red pepper and cook for a further couple of minutes. Add in the tomatoes and olives. reduce to a simmer and cook for 10 minutes while you cook the fish.
  2. Heat a drizzle of oil in a frying pan until hot. Add the fish skin side down and cook for 3 minutes. Flip the fish and turn the heat off, cook for a further 2 minutes or cooked through (depending on thickness).
  3. To serve, stir the basil leaves into the stew and share between 2 serving dishes. Add the fish and your chosen side. Enjoy.


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