Delicate, pan-baked John Dory fillets cooked to tender, flaky perfection, dressed in a bright, glossy pan sauce of warm olive oil, zesty lemon juice, and salty, bursting capers. Served over a crisp bed of fresh watercress or peppered salad greens, this elegant, light seafood dish delivers pure Mediterranean sophistication with effortless single-pan simplicity.
Prep Time:
5 mins
Cook Time:
10 mins
Total Time:
15 mins
Yield:
4 servings
Ingredients
- 4 John Dory fillets
- 2 tablespoons olive oil plus 2-3 extra to serve
- 2 teaspoons capers in brine
- 1/2 lemon, juiced
- freshly ground black pepper
- handful per serve watercress or other salad greens
Instructions
- Preheat oven to 180C (350F).
- Grease an oven-proof dish or pan with olive oil & place fish, skin side down, in the dish. Bake for 10-15 minutes (you will need to a little longer for thicker fillets). Test your fish by pushing a fork into the flesh – if there is resistance, it will need to cook a little longer. If the fork pushes in & comes out easily it means the fish is flaky and ready.
- Remove from oven and transfer to serving plates. Add extra olive oil, lemon juice and capers to the pan and mix well. Drizzle over the fish and season with pepper.
- Serve with a mixed green salad or watercress.
Nutrition Information
Calories: 270kcal, Fat: 17g, Saturated Fat: 2.5g, Carbohydrates: 1g, Sugar: 0g, Protein: 29g, Fiber: 0g, Sodium: 280mg
Nutritional information is estimated using a food database and is provided as a guideline only. Actual values may vary depending on ingredients used, brands, and portion sizes.
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Author
Aussie Meat is The Australian Meat Brand. We deliver Michelin Star-quality Meat, Ocean-catch Seafood, Wine and BBQ Grills across Hong Kong, 5 days per week. Owned and operated by Australians, we deliver finest quality meat which is grass fed, organic, naturally farmed, hormone and antibiotic free meat and ocean-catch seafood from Australian, New Zealand and global farmers jet fresh to your home or office. We understand the value in giving back, our Eat For Charity Program #eat4charityhk donates 5% of our profits towards HK charities.