Mediterranean John Dory


Seedoflife Health

by Seedoflife Health

   Back to Blog

I absolutely love a good piece of fresh white fish, especially a nice John Dory. While it might be a less oily fish, it is still packed with omega 3, magnesium, iodine, selenium, and DHA and EPA. John Dory is also light in taste (if you don’t like an overly ‘fishy’ tasting fish!) and super easy to cook.

This Mediterranean dish is one of my favourites because it is zesty, healthy and quick to cook any day of the week.

Prep time:
 30 minutes
Cook time: 15 minutes
Total time: 45 minutes

Servings: 4


4 John Dory fillets


2 tsp Olive Oil

1 garlic clove, minced

Salt and pepper

1/2 lemon, juiced

Capsicum Salsa

1 tsp Olive Oil

1/2 small red onion, finely diced

150g marinated chargrilled capsicum, finely diced

100g kalamata olives, finely diced

2 tbsp flat leaf parsley, finely chopped

1 small fresh chilli, finely diced

50g capers, chopped

1 lemon, juiced

Salt and pepper

Green Beans

500g green beans, cleaned and ends trimmed

1 tbsp olive oil, for cooking

1/2 lemon, juiced

Salt and pepper


500g kipfler potatoes, chopped in quarters

2 tbsp olive oil, for baking

Salt and pepper


Step 1

Turn the oven on to 220 degrees celsius.

Step 2

Marinate the John Dory with olive oil, lemon, salt and pepper. Refrigerate for 30 minutes.

Step 3

For the salsa, finely chop the capsicum, olives, parsley, chilli, capers and red onion, and place into a small bowl. Add olive oil, lemon, season with salt and pepper and mixing well.

Step 4

Place the beans and potatoes into a steamer and steam until soft.

Step 5

Place the potatoes on a baking tray lined with baking paper, drizzle with olive oil, season with salt and pepper and place into the oven.

Step 6

In a frying pan on medium heat, add the steamed beans and 1 tablespoon of olive oil, and a pinch of salt and pepper. Cover for 3 minutes, shaking the pan to move the beans around. Once the beans look slightly charred, remove and place on a plate.

Step 7

In a clean pan fry the fillets, skin side down, pouring in any remaining marinade over the fillets. Cover the pan and leave for 2 minutes. The time may vary depending on the thickness of the fillet. Once cooked through remove from the pan and season with salt and pepper.

Step 8

Arrange the beans, potatoes, fish and salsa to your liking and serve. Enjoy!

Recipe by Seedoflife Health (Christiana Argyrou)

Shop now


Login with Email

Create a New Account


Experience the freshness of the fish markets at home

Find out if we deliver to your door.

Get Started