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Best Easy Triglie alla Livornese Recipe

Name: Best Easy Triglie alla Livornese Recipe
Total time: 35 min
Yield: 230 g
Ingredients: red mullet fillets 24 oz; yellow onion 1 pieces; garlic 2 cloves; canned whole peeled tomatoes 1.5 cups; kalamata olives 0.5 cup; capers 2 tbsp; fresh parsley 0.25 cup; extra-virgin olive oil 3 tbsp; sea salt 0.75 tsp; black pepper 0.25 tsp; crushed red pepper flakes 0.25 tsp

Red mullet in a vibrant Livorno-style tomato sauce with olives and capers. This high protein mediterranean family dinner is fresh, flavorful, and supports a healthy eating lifestyle.

Cook 35 min Difficulty NORMAL 290 kcal

#mediterranean #high protein #diabetic friendly #DASH

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Ingredients

Main ingredients

red mullet fillets 24 oz
yellow onion 1 pieces
garlic 2 cloves
canned whole peeled tomatoes 1.5 cups
kalamata olives 0.5 cup
capers 2 tbsp
fresh parsley 0.25 cup

Seasonings/Sauce

extra-virgin olive oil 3 tbsp
sea salt 0.75 tsp
black pepper 0.25 tsp
crushed red pepper flakes 0.25 tsp

Nutrition summary

Carbohydrates 12 g 17%

Protein 29 g 41%

Fat 12 g 42%

Serving size 230g

Cooking steps

1

Pat the red mullet fillets dry with paper towels and season both sides lightly with sea salt and black pepper.
2

In a large skillet, heat extra-virgin olive oil over medium heat. Add chopped onion and sauté for 4-5 minutes until softened, then add minced garlic and cook 1 minute until fragrant.
3

Pour in canned whole peeled tomatoes, gently crushing them with a spoon. Stir in kalamata olives, capers, and crushed red pepper flakes; simmer the sauce uncovered over medium-low heat for 10 minutes, allowing it to thicken.
4

Nestle the seasoned red mullet fillets into the simmering tomato sauce in a single layer. Spoon some sauce over each fillet and cover the skillet.
5

Cook over low heat for 8-10 minutes, carefully checking doneness by testing with a fork—the fish should flake easily but remain moist. Remove from heat, sprinkle with freshly chopped parsley, and serve immediately.

Personalized Q&A

Q. What's the key ingredient that defines Triglie alla Livornese?

The core ingredient is red mullet fillets, which provide the signature delicate flavor and firm texture characteristic of this traditional Tuscan dish. Supporting flavors of tomato, olives, and capers build a vibrant Mediterranean profile.

Q. What is the most important cooking tip for perfect fish in this recipe?

Maintain gentle heat after adding the fish to the sauce—keeping it at low prevents overcooking. Covering the skillet ensures the fillets cook evenly and absorb the surrounding flavors while staying moist and flaky.

Q. How can I prevent the fish from becoming dry?

To avoid drying out the red mullet, check for doneness after about 8 minutes of poaching. The fillets should look opaque and flake easily with a fork but should not fall apart. Cooking over low heat and spooning sauce over the fish also help retain moisture.

Q. What is the calorie and protein content per serving?

Each serving contains about 290 kcal and a high 29g of protein, making this dish both nourishing and suitable for those seeking a protein-rich Mediterranean family dinner.

Best Easy Triglie alla Livornese Recipe

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