📝 About This Recipe
Hailing from the historic port city of Livorno, this classic seafood dish showcases the delicate, shrimp-like sweetness of red mullet bathed in a vibrant, aromatic tomato sauce. It is a masterpiece of Tuscan simplicity, relying on the quality of fresh fish and the pungent kick of garlic and parsley to create a coastal symphony. This recipe captures the essence of the Mediterranean, offering a rustic yet sophisticated main course that has been a staple of Italian maritime tradition for centuries.
🥗 Ingredients
The Fish
- 8 pieces Red Mullet (Triglie) (medium-sized, scaled, gutted, and rinsed with heads left on)
- 1/2 cup All-purpose flour (for dusting the fish)
- to taste Sea salt
- to taste Black pepper (freshly cracked)
The Livornese Sauce
- 4 tablespoons Extra virgin olive oil (high quality Tuscan oil preferred)
- 3 pieces Garlic cloves (thinly sliced)
- 1 bunch Fresh flat-leaf parsley (stems and leaves separated, both finely chopped)
- 14 ounces Peeled plum tomatoes (canned San Marzano, crushed by hand)
- 1/4 cup Dry white wine (such as Vernaccia or Vermentino)
- 1/2 teaspoon Red chili flakes (optional, for a hint of heat)
- 1 tablespoon Capers (rinsed and drained)
👨🍳 Instructions
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1
Gently pat the red mullet dry with paper towels. It is essential the fish is dry to ensure the flour coating doesn't become pasty.
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2
Season the flour with a pinch of salt and pepper in a shallow dish. Lightly dredge each fish in the flour, shaking off any excess. You want a translucent veil, not a thick crust.
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3
In a wide, heavy-bottomed skillet (large enough to hold the fish in a single layer), heat 2 tablespoons of olive oil over medium-high heat.
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4
Sear the fish for about 2 minutes per side until just golden. Do not cook them through yet; this step is merely to set the skin and add flavor. Remove the fish carefully and set aside on a plate.
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5
Wipe out the skillet to remove any burnt flour bits, then add the remaining 2 tablespoons of olive oil over medium heat.
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6
Add the sliced garlic, chopped parsley stems, and chili flakes. Sauté for 1-2 minutes until the garlic is fragrant and pale gold—be careful not to burn it.
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7
Pour in the white wine to deglaze the pan, scraping up any flavorful bits from the bottom. Let it simmer for 2 minutes until the alcohol scent dissipates and the liquid reduces by half.
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8
Add the hand-crushed tomatoes and their juices along with the capers. Season with a small pinch of salt (remembering the capers are salty).
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9
Simmer the sauce uncovered for 10-12 minutes, stirring occasionally, until it thickens slightly and the oil begins to separate from the tomatoes.
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10
Carefully slide the seared red mullet back into the skillet, nesting them into the sauce. Spoon a little sauce over each fish.
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11
Cover the pan and cook for another 4-5 minutes. The fish is done when the flesh is opaque and flakes easily near the spine.
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12
Remove from heat and sprinkle generously with the freshly chopped parsley leaves. Let the dish rest for 2 minutes before serving to allow the flavors to meld.
💡 Chef's Tips
Choose fish with bright, clear eyes and shiny skin; red mullet spoils quickly so freshness is paramount. Avoid over-handling the fish once it's in the sauce, as red mullet is very delicate and the fillets can break easily. If the sauce becomes too thick while simmering, add a splash of warm water or fish stock to loosen it. If you can't find red mullet, small red snapper or even sea bass fillets can work, though the flavor profile will shift. Always use high-quality canned tomatoes; the sweetness of San Marzano tomatoes balances the acidity perfectly.
🍽️ Serving Suggestions
Serve with thick slices of toasted sourdough or 'Pane Toscano' to soak up every drop of the tomato sauce. Pair with a crisp, chilled Italian white wine like a Vermentino from the Tuscan coast or a Greco di Tufo. Accompany with a side of sautéed garlicky spinach or blanched green beans for a complete Mediterranean meal. A simple arugula salad with lemon dressing provides a refreshing peppery contrast to the rich sauce. For a more substantial meal, serve the fish alongside creamy polenta or over a bed of linguine.