Ingredients List



  1. Place each grey mullet fillet on a large piece of foil, top with parsley, a twist or two of pepper and a squeeze of lemon. Use the foil to create a parcel around the fish.
  2. Bake in a moderate over for 10-15 minutes until cooked.
  3. Meanwhile gently dry fry the garlic for a couple of minutes in a deep frying pan then add the orzo and a splash of wine. 
  4. Add oregano and the Dulse flakes.
  5. When the wine has been absorbed, tip in the tomatoes. Fill the can with stock and add to the pan. 
  6. Season with pepper and stir on a gentle simmer for about 12 minutes, until the orzo is cooked. 
  7. Lay the broccoli or asparagus on top of the orzo mix, cover and steam for 3-5 minutes until cooked to taste. 
  8. Unwrap the fish and serve with the orzo mix and a lemon wedge. 
  9. Tastes great topped with drizzle of flax oil. 

Grey mullet with Orzo