Mullet is a firm, flavorful fish, especially when grilled. While Black Sea mullets are small and often fried, imported varieties tend to be larger, making them perfect for grilling. The tender, flaky meat of the mullet contrasts beautifully with the smoky, charred flavors of the grill and pairs perfectly with the creamy spinach and sweet roasted red peppers.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
Ingredients (Serves 4)
- 4 medium-sized mullet fillets, skin-on (around 150-200 grams each)
- 300 grams of fresh spinach (or frozen, thawed, and drained)
- 2 large red bell peppers, cut into long strips
- 3 tablespoons olive oil
- 3 cloves garlic, minced
- 1 lemon, sliced into wedges (for garnish)
- 1 tablespoon fresh parsley, chopped
- Salt and black pepper, to taste
- 1 teaspoon paprika (optional for added flavor)
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Preheat the Grill and Roast the Peppers
Preheat your grill to medium-high heat. While the grill is heating, toss the red pepper strips with one tablespoon of olive oil and a pinch of salt and pepper. Grill the peppers for 5-7 minutes, turning occasionally, until they are tender and slightly charred. Set aside.
Step 2: Prepare the Spinach
Heat 1 tablespoon of olive oil over medium heat in a large skillet. Add the minced garlic and sauté for 1-2 minutes until fragrant. Add the fresh spinach (or thawed frozen spinach) to the pan and cook for 2-3 minutes until wilted. Season with a pinch of salt and black pepper, then remove from heat.
Step 3: Grill the Mullet
Rub the mullet fillets with the remaining olive oil and season with salt, black pepper, and a touch of paprika (if using). Place the fillets on the grill, skin-side down, and cook for 3-4 minutes per side, depending on the size of the fish. When done, the fillets should have a nice char and flake easily with a fork.
Step 4: Assemble the Dish
Arrange the grilled mullet fillets with sautéed spinach and grilled red pepper strips on a serving plate. Garnish with fresh parsley and serve with lemon wedges for an extra burst of citrus.
Tips and Tricks
- Choosing Mullet: Black Sea mullets are typically small and are best fried. However, larger imported mullets are perfect for grilling due to their firm and moist texture, which holds up well on the grill. Check out our general principles on choosing fish on the market.
- Grill Marks: To achieve beautiful grill marks, avoid moving the fish too often. Let it sit on the grill for the recommended time on each side. Check out our general tips on grilling a fish.
- Flavor Variations: When grilling the fish, add a pinch of red pepper flakes to the spinach for a bit of heat or some fresh herbs like thyme or rosemary for extra flavor.
Serving Suggestions
This grilled mullet pairs well with a light green salad or roasted potatoes. Lemon wedges brighten the dish and cut through the fish’s richness. A side of crusty bread would also make a great addition to soak up the juices from the fish and spinach.
Wine Matching
Grilled mullet pairs wonderfully with a crisp white wine like a Sauvignon Blanc or a Bulgarian Misket. These wines’ bright acidity complements the fish’s richness and balances the sweetness of the roasted peppers.
Storage Suggestions
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat the fish gently in a skillet to maintain its texture.
- Freezing: While fresh is best, you can freeze raw mullet fillets for up to 1 month. Thaw in the refrigerator before reheating.
Nutritional Information (per serving)
- Calories: 420 kcal
- Protein: 35g
- Fat: 22g
- Carbohydrates: 12g
- Fiber: 4g
Dietary Modifications
- Gluten-Free: This dish is naturally gluten-free.
- Dairy-Free: The recipe is also dairy-free, making it suitable for those avoiding lactose.
About Grilled Mullet Fish
Mullet is a lean, mild fish often found in coastal regions. In Bulgaria, Black Sea mullets (барбун) are typically smaller, fried whole, and served as a quick snack or light meal. However, larger, imported mullets from the Mediterranean or Atlantic are ideal for grilling, thanks to their firm, moist flesh. Grilled mullet has a slightly sweet, delicate flavor that pairs wonderfully with vegetables and fresh herbs.
Cultural Context
Grilled fish is a staple of many Mediterranean and coastal cuisines. In Bulgaria, grilling mullet is a popular method of preparation, particularly when paired with local, seasonal vegetables like spinach and peppers. This dish highlights the simplicity and beauty of fresh ingredients and brings out the natural sweetness of fish and vegetables.
