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John Dory Fish

John Dory fillets simply pan-fried in olive oil, butter, shallots, a splash of wine and lemon then served with fresh parsley or chives. Also works well with turbot.

Prep Time
10 mins
Cook Time
10 mins
Total Time
15 mins
Servings: 4 people
Calories: 209 kcal
Course: Main Course
Cuisine: French

Ingredients

  • 4 150g (5oz) John Dory fish fillets or Turbot, halibut, snapper
  • 2 small shallots finely chopped
  • 2 tablespoon olive oil
  • 30 g (2 tbsp) butter
  • 1 lemon (juice) organic
  • 30 ml (2 tbps) white wine
  • ¼ tsp (good pinch) each pepper and fleur de sel salt
  • 1 tablespoon Fresh chives or parsley finely chopped

Instructions

    Cup of Yum
  1. Melt the butter with the olive oil in a non-stick pan until gently foaming over medium heat. Sauté the chopped shallots until translucent then add the John Dory filets. Pan-fry the filets for only about 1 minute on each side, ensuring they're well coated in the butter and oil. Splash in the wine, season with a little salt and a few turns of the peppermill.
  2. Turn the heat to low and cover the pan. Leave for 3 minutes then take off the heat.
  3. Squeeze over the lemon juice. If the sauce is too liquid, strain into a saucepan and reduce for one minute. Serve immediately with chopped fresh herbs.

Notes

  • Serve with extra lemon, glazed Vichy carrots, sautéed green beans and potatoes, For something different, add a little rhubarb compote.
  • Wines: Enjoy with a chilled glass of white from Alsace, Bourgogne, Bordeaux or the Loire such as a pinot blanc, Saint Aubin, Graves, Entre-deux-Mers or Saumur.
  • Nutrition per 186g serving: 24g protein, 1g carbohydrate, 12g lipids, Glycemic Index: 0.