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Charred Red Mullet With Foie Gras Toast And Mixed Beans

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CATEGORY CUISINE TAG YIELD
Seafood, Grains French Fish, Simply 1 Servings

INGREDIENTS

1 225 gram fil red mullet
skin left on but
bones removed 8oz
2 Thin slices french bread
55 g Fresh goose foie gras, 2oz
55 g Pre soaked bolitte beans
2oz
55 g Pre soaked red kidney beans
2oz
55 g Pre soaked lentil du pay
2oz
250 Fish stock made from red
mullet bones 10fl oz
100 Muscat wine, 3 1/2fl oz
1 Shallot
2 Cloves garlic
30 g Butter, 1oz
20 g Flat leaf parsley, 3/4oz
10 g Chopped fresh coriander
1/2oz
3 T Good red wine vinegar
Olive oil
Rock salt and fresh black
pepper
10 Fat, 0 Other Carbohydrates

INSTRUCTIONS

Peel and chop the garlic and shallot finely and saut in a pan with a
little olive oil. Add the wine, red kidney beans and the bolitte
beans, fish stock and bring to the boil. Simmer for about 20 minutes
until the beans are about half cooked then add the lentils and simmer
for another 10 to 15 minutes.  Place the slices of bread onto an
ovenproof tray and drizzle with a  little olive oil and rock salt.
Place in a hot pre heated oven  200?C/400?F/gas mark 6 for about 2 to 3
minutes?until crisp but not  brown. Remove from the oven and leave to
cool while you cook the fish.  To do this heat up a non?stick frying
pan on the stove to a high heat  and season the fish well with salt and
pepper. Add a little olive oil  to the pan and place the mullet shin
side down in the pan and cook  for only 3 minutes max on this side.
Turn the heat off and turn the  fish over and allow to continue cooking
on the other side.  Then heat a small non?stick pan to a high heat,
slice the foie gras  into two thickish slices, season and sear in the
pan very quickly.  After about 15 seconds remove from the pan and place
on top of the  toast in the middle of the plate.  To finish the beans,
add the chopped herbs, vinegar and butter and  season well and place on
top of the foie gras and the red mullet  fillets on the top.  Converted
by MC_Buster.  Per serving: 2717 Calories (kcal); 52g Total Fat; (17%
calories from  fat); 81g Protein; 474g Carbohydrate; 66mg Cholesterol;
5775mg Sodium  Food Exchanges: 31 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fruit;  Converted by MM_Buster v2.0n.

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 2259
Calories From Fat: 763
Total Fat: 85.9g
Cholesterol: 147mg
Sodium: 3204.2mg
Potassium: 2105mg
Carbohydrates: 314.9g
Fiber: 29.1g
Sugar: 45g
Protein: 68g


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