main dishes sardinian

Triglie alla Sassarese

Red mullet cooked Sassari-style with garlic, tomato, parsley, and a little white wine. A quick pan recipe from northwest Sardinia.

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Prep 20 min
Cook 20 min
Total 40 min
Servings 4
Difficulty Easy

Ingredients

Fish

Sauce

Aromatics

Herbs

Cooking

Seasoning

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Instructions

  1. Crush the peeled tomatoes by hand into a bowl. Keep the pieces rough so the sauce stays loose.

  2. Heat the olive oil in a wide pan. Add the sliced garlic and let it soften without browning too much.

  3. Pour in the white wine and let it reduce for a minute. Add the tomatoes, half the chopped parsley, salt, and black pepper.

  4. Simmer the sauce gently for eight to ten minutes while you finish cleaning the mullet if needed.

  5. Lay the mullet in the pan in a single layer. Spoon a little sauce over them, cover, and cook on low heat for six to seven minutes.

  6. Do not turn the fish unless strictly necessary. The flesh is delicate and cooks quickly.

  7. Turn off the heat, add the remaining parsley, and let the pan rest for a few minutes before serving with bread or boiled potatoes.

Storage & Meal Prep

Eat the same day. Red mullet does not keep well overnight. Reheat gently if necessary.

Interactive Nutrition Map

4 Servings

Customize Ingredients

Fish & Seafood
Red Mullet / Triglie (Raw)
1000 g
Vegetables
Canned Whole Peeled Tomatoes
400 g
Garlic
6 g
Oils & Fats
Extra Virgin Olive Oil
41 g
Herbs & Spices
Fresh Parsley
6 g
Liquids
White Wine
61 g

Per Serving

445kcalCalories
50gProtein
9gCarbs
20gFat
2gFiber
Sodium
289mg13% DV
Potassium
1160mg25% DV
Calcium
136mg10% DV
Iron
2.7mg15% DV
Magnesium
90mg21% DV
Vitamin C
18.8mg21% DV
Vitamin A
62µg7% DV
Vitamin K
13.3µg11% DV
Folate
26µg7% DV
Red Mullet / Triglie (Raw)
Canned Whole Peeled Tomatoes
White Wine
Garlic
Fresh Parsley
Extra Virgin Olive Oil
* Nutrition is an estimate; actual values vary by ingredient brands and cooking methods. Percent Daily Values are based on a 2,000 calorie diet.

The Story Behind This Dish

In Sassari, Triglie alla Sassarese belongs on the Sardinian home table. I build it around red mullet, canned peeled tomatoes, and dry white wine.

I crush the peeled tomatoes by hand into a bowl. I keep the pieces rough so the sauce stays loose. I heat the olive oil in a wide pan. I add the sliced garlic and let it soften without browning too much.

I do not turn the fish unless strictly necessary. The flesh is delicate and cooks quickly. I turn off the heat, add the remaining parsley, and let the pan rest for a few minutes before serving with bread or boiled potatoes. I serve it as soon as the texture is right.

Part of: Sardinian Table: Real Meals

Related: The Sardinian Kitchen | Mediterranean Protein Guide