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EatSmarter exclusive recipe

Oven-Roasted John Dory

with Tomatoes
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Oven-Roasted John Dory

Oven-Roasted John Dory - A simple, delicious dish, straight from the oven: Oven-Roasted John Dory with Tomatoes

Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
332
calories
Calories
0
Print

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie332 kcal(16 %)
Protein49 g(50 %)
Fat9 g(8 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.1 μg(11 %)
Vitamin E3 mg(25 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin14 mg(117 %)
Vitamin B₆0.9 mg(64 %)
Folate53 μg(18 %)
Pantothenic acid1 mg(17 %)
Biotin5.7 μg(13 %)
Vitamin B₁₂2.1 μg(70 %)
Vitamin C42 mg(44 %)
Potassium1,120 mg(28 %)
Calcium122 mg(12 %)
Magnesium160 mg(53 %)
Iron3.1 mg(21 %)
Iodine205 μg(103 %)
Zinc2.2 mg(28 %)
Saturated fatty acids1.4 g
Uric acid449 mg
Cholesterol104 mg
Development of this recipe:

Ingredients

for
4
servings
1
John Dory (ready to cook, without head, 1.5 kg)
1 ½ pounds
Tomatoes (red, yellow and green)
1 bunch
1 bunch
3 tablespoons
Olive oil (best quality)
½ cup
dry White wine (or fish stock)
1
Preparation

Kitchen utensils

1 Baking sheet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Parchment paper, 1 Kitchen towel

Preparation steps

1.
Oven-Roasted John Dory preparation step 1

Rinse fish with cold water; drain on paper towels.

2.
Oven-Roasted John Dory preparation step 2

Rinse, core and halve tomatoes. Transfer to baking sheet lined with parchment paper.

3.
Oven-Roasted John Dory preparation step 3

Rinse scallions and thinly slice crosswise. Scatter over the tomatoes. Rinse basil. 

4.
Oven-Roasted John Dory preparation step 4

Season vegetables with salt and pepper. Drizzle with oil. Lay half of basil sprigs on top. 

5.
Oven-Roasted John Dory preparation step 5

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. 

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