John Dory alla Carlina

Pan-fried John Dory fillets served in a rich tomato and caper sauce with homemade fish stock.

Healthy Dinner Fish Seafood Venetian

Estimated Nutrition

Calories

461.3

kcal / serving

1845.2 kcal total

Carbs

17.9g

per serving

71.6 g total

Fat

29.7g

per serving

118.8 g total

Protein

30.6g

per serving

122.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

tsp

Worcestershire Sauce

tbsp

Tomato Sauce

reserved from sauce step

Fruits

piece

Lemon

halved

GrainsCereals

Plain Flour

for dusting

Liquids

2.25

Water

250

Fish Stock

reserved from stock step

NutsSeeds

sprig

Thyme

piece

Garlic

finely chopped cloves

piece

Salt

to taste

piece

Black Pepper

to taste

handful

Flat leaf Parsley

chopped

OilsFats

tbsp

Olive Oil

tbsp

Olive Oil

plus extra for serving

Seafood

Flatfish Bones

such as brill, sole, or plaice

piece

John Dory Fillets

Vegetables

piece

Onion

chopped

bulb

Fennel

sliced

100

Celery

sliced

100

Carrot

sliced

Button Mushroom

washed and sliced

Tomato

peeled or chopped tinned

piece

Gherkin

finely chopped

tbsp

Caper

half chopped, half whole

Method

Return fish to the pan for 1 minute, then serve with oil and parsley.

Combine Worcestershire sauce, gherkins, capers, tomatoes, tomato sauce, and 250ml stock to create a reduced sauce.

Season fish, dust with flour, and fry in oil for 3 minutes per side.

Heat oil and garlic, add 1kg tomatoes, simmer until thickened, and season.

Add fish bones, simmer for 20 minutes, strain, and reduce to 1.2 litres.

Boil vegetables, mushrooms, thyme, and water, then simmer for 20 minutes.