John Dory With Chinese Broccoli Recipe
Servings: 2
Ingredients
- 400 gm Chinese broccoli, about (14 ounce)
- 1 tsp peanut oil
- 2 piece John Dory fillet, 150 g (5 ounce) each, skinned
- 1/2 Tbsp. low-salt soy sauce
- 1/4 x lemon, juice of
- 2 x spring onions, cut in 1 cm (1/3 in) pcs a little freshly grnd black pepper, optional
Directions
- Trim hard broccoli stalks and wash broccoli well. Bring a saucepan of cool water to the boil and cook broccoli for 3 min. Drain
- Heat oil in a non-stick frypan. Cook John Dory, 2 1/2 min, then turn and cook the second side for 2 1/2 min. Transfer fillets to a plate.
- Add in soy sauce and lemon juice to frypan. Add in spring onions and broccoli and stir to season broccoli.
- Serve broccoli around fish and spoon sauce and spring onions over the fillets.
- Season with black pepper and serve.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 224g | |
| Recipe makes 2 servings | |
| Calories 72 | |
| Calories from Fat 32 | 44% |
| Total Fat 3.73g | 5% |
| Saturated Fat 0.61g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 242mg | 10% |
| Potassium 576mg | 16% |
| Total Carbs 9.34g | 2% |
| Dietary Fiber 5.5g | 18% |
| Sugars 2.18g | 1% |
| Protein 2.84g | 5% |
