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Mediterranean John Dory

 

Seedoflife Health

by Seedoflife Health

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Mediterranean Pan Fried John Dory is a Family Favourite Recipe

Everyone loves a good piece of fresh white fish, especially a nice piece of pan fried 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 many favourites because it is zesty, healthy and quick to cook any day of the week. You can order a fish fillets online today with Manettas Seafood Market and have it delivered to your door!

Recipe by Christiana Argyrou from Seedoflife Health


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

Servings: 4

INGREDIENTS

 


Marinade

  • 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

Potatoes

  • 500g kipfler potatoes, chopped in quarters
  • 2 tbsp olive oil, for baking
  • Salt and pepper

METHOD

 

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!

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