{"id":4097,"date":"2022-04-16T11:59:15","date_gmt":"2022-04-16T09:59:15","guid":{"rendered":"https:\/\/democraticgourmet.com\/?p=4097"},"modified":"2026-03-07T21:19:57","modified_gmt":"2026-03-07T20:19:57","slug":"whole-wheat-penne-with-red-mullet-ragu","status":"publish","type":"post","link":"https:\/\/democraticgourmet.com\/it\/whole-wheat-penne-with-red-mullet-ragu\/","title":{"rendered":"whole wheat penne with red mullet rag\u00f9"},"content":{"rendered":"<h3 class=\"wp-block-heading has-text-align-center\"><em>Red mullet is DG&#8217;s absolute fish, its flavour is unique and it cannot be compared with any other fish\u00b4s<\/em><\/h3>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h5 class=\"wp-block-heading\">ingredienti per 4 porzioni (costo circa 4 \u20ac ap)<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sale<\/li>\n\n\n\n<li>320 g whole wheat penne<\/li>\n\n\n\n<li>12 small red mullets (about 1\/2 kilo total)<\/li>\n\n\n\n<li>Olio di semi di girasole EV<\/li>\n\n\n\n<li>Olio d\u00b4 oliva EV<\/li>\n\n\n\n<li>2 spicchi d\u00b4 aglio<\/li>\n\n\n\n<li>the solid parts of a tomato can<\/li>\n\n\n\n<li>foglie di finocchio<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p>One of the things I love in Greece is that I can find wonderful cheap fish. Modern consumers adore big, fleshy (and tasteless) fish, so the smaller ones are not too popular, something that keeps small fish price at low levels. <\/p>\n\n\n\n<p>Red mullets (striped or not) are my favourite fish as their flesh tastes &#8230;&#8230;. sea and iodine. The big ones are expensive (about 35 E per kg),but the smaller and tastier ones cost about 15 E per kg!!!!! The striped ones are better, but even the common ones are excellent. So, when you find fresh red mullets from the Mediterranean sea, buy them and prepare this magnificent dish. <\/p>\n\n\n\n<p>CAUTION: Red mullets from the African coasts of the Atlantic ocean (much larger than the European ones) are awful. DO NOT BUY them and find another tasty fish, even cheaper as sardines, to prepare this rag\u00f9 with the same way. <\/p>\n\n\n\n<p>Let\u00b4s start. First of all, we fry in sunflower oil the red mullets, in batches of 3. We remove heads and spines and we keep aside the flesh. We mince the heads and the spines in the food processor, and we add 300 ml of filtered water. Starting from low temperatures, we let simmer for about 30 &#8211; 40 mins, we pass from a very fine sieve and we discard the solid parts.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-3-1024x683.jpg\" alt=\"\" class=\"wp-image-7999\" srcset=\"https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-3-1024x683.jpg 1024w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-3-300x200.jpg 300w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-3-768x512.jpg 768w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-3-1536x1024.jpg 1536w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-3-18x12.jpg 18w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-3-1200x800.jpg 1200w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-3-600x400.jpg 600w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-3.jpg 1773w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>In a cold pan with olive oil we add the garlic clove cut in slices. We bring to heat and we gently fry it till golden. We add the tomato and the stock and we leave the sauce thicken. We add the fish flesh and the fennel leaves and we se salt it.<\/p>\n\n\n\n<p>We bring to boil a pot with salted water and we add the penne. <\/p>\n\n\n\n<p>When the pasta is ready (1 minute less than al dente of course) we add it in the pan with the sauce and the red mullet flesh to mantecare, adding some boiling water from the pot.  <\/p>\n\n\n\n<p>Mettiamo nei piatti e serviamo. <\/p>\n\n\n\n<p>Cheese is strictly forbidden at this pasta dish. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-12-1024x683.jpg\" alt=\"\" class=\"wp-image-8000\" srcset=\"https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-12-1024x683.jpg 1024w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-12-300x200.jpg 300w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-12-768x512.jpg 768w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-12-1536x1024.jpg 1536w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-12-18x12.jpg 18w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-12-1200x800.jpg 1200w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-12-600x400.jpg 600w, https:\/\/democraticgourmet.com\/wp-content\/uploads\/2022\/04\/Penne-integrali-with-ragu-di-triglie-12.jpg 1773w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>","protected":false},"excerpt":{"rendered":"<p>Red mullet is DG&#8217;s absolute fish, its flavour is unique and it cannot be compared with any other fish\u00b4s ingredients for 4 servings (cost about&#8230;<\/p>\n<div class=\"more-link-wrapper\"><a class=\"more-link\" href=\"https:\/\/democraticgourmet.com\/it\/whole-wheat-penne-with-red-mullet-ragu\/\">Continue reading<span class=\"screen-reader-text\">whole wheat penne with red mullet rag\u00f9<\/span><\/a><\/div>","protected":false},"author":2,"featured_media":7998,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[484],"tags":[637,1166,514,488,972,1227,914,472,561,1226,653,483],"class_list":["post-4097","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pasta","tag-fennel","tag-finocchio","tag-fish","tag-garlic","tag-mantecare","tag-mediterranean","tag-olive-oil","tag-pasta","tag-penne","tag-red-mullet","tag-salt","tag-tomato","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - 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