• Serves 4
  • 10 minutes
  • Difficulty Easy
  • 10 Ingredients


This dish makes a fantastic lunch or dinner and is perfect served with a potato salad and a bowl of mixed leaves.

This dish is so versatile you can adapt it to your favourite fish. Other recommendations include Ocean trout, Spanish Mackerel, John Dory or Whiting. You can also use ruby navel oranges if you cannot find blood oranges.

Ingredients (serves 4)

  • 1kg red mullet fillets (ask your fish monger to scale and fillet for you)
  • 4 bulbs of baby fennel
  • 4 blood orange
  • 1 bunch curly parsley
  • 5g sea salt flakes
  • 25g baby capers
  • 6 turns of the pepper mill
  • 1 bunch watercress
  • 50g toasted almond
  • 80g salted butter


  1. Lightly score the skin of the red mullet with a sharp knife taking care not to cut through the flesh, set aside at room temperature.
  2. Place the fennel bulbs upright on your chopping board and slice fine leaving the core intact when possible. Chop the parsley fine then add the zest of two blood oranges.
  3. Remove the skin from all the blood oranges and roughly slice into pieces.
  4. Take a large non-stick fry pan and place on a medium-high heat.
  5. Salt and pepper the skin of the red mullet.
  6. Add a small amount of vegetable oil to the pan and place the red mullet skin side down for approximately 4 minutes. Once you have achieved a lovely crispy skin, flip the fish and cook for a further 1 minute. Remove the fish from the pan and rest on some paper towel.
  7. Add your sliced fennel to the same hot pan and cook for 1 minute. Remove the pan from the heat and add your butter, capers, parsley, zest and blood orange.
  8. Place the fish on the plate, spoon over your blood orange and fennel butter. Garnish with toasted almonds and watercress.


This recipe was developed by Troy Rhoades-Brown from Muse Restaurant, Cafe and Kitchen to celebrate the Hunter Culinary Association’s 6th Annual Food Fight

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