Oven-Roasted John Dory
Oven-Roasted John Dory - A simple, delicious dish, straight from the oven: Oven-Roasted John Dory with Tomatoes
Healthy, because
Even smarter
Nutritional values
The Petersfish is easily identifiable by the black spot on its back. It is low in calories and fat and high in protein and iodine. The daily requirement of the mineral is already covered by one portion. Iodine is essential for the functioning of the thyroid gland.
If you can't get a Peter fish, take plaice, a whole cod, pike or zander. Attention: Because of the different sizes of the fish, the cooking times can vary. We recommend potatoes or bread as a side dish with the Peter's fish - this improves the nutrient balance in favour of the carbohydrates.
(Percentage of daily recommendation)
| Calorie | 332 cal. | (16 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14 mg | (117 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 1,120 mg | (28 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 205 μg | (103 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 449 mg | |||
| Cholesterol | 104 mg |
Ingredients
- Ingredients
- 1 John Dory fillet (ready to cook, without head, 1.5 kg)
- 1 ½ lbs Tomatoes (red, yellow and green)
- 1 bunch scallions
- 1 bunch Basil
- salt
- peppers
- 3 Tbsps olive oil (best quality)
- ½ cup dry white wine (or fish stock)
- 1 lemon
Kitchen utensils
Preparation steps
Rinse fish with cold water; drain on paper towels.
Rinse, core and halve tomatoes. Transfer to baking sheet lined with parchment paper.
Rinse scallions and thinly slice crosswise. Scatter over the tomatoes. Rinse basil.
Season vegetables with salt and pepper. Drizzle with oil. Lay half of basil sprigs on top.
Place the fish on top of vegetables. Season with salt and drizzle with white wine or fish stock. Bake in a preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) for 25 minutes. (The fish is done when the backbone is easy to pull out and the skin easily detaches from the fish.) Coarsely chop remaining basil leaves. Just before serving, squeeze lemon over the fish and sprinkle with basil.
