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    • Pan Fried John Dory

    Mark Sharron
    Easy
    20 minutes
    4
    Amount Per Serving: Calories 200; Fat 8g; Carbs 3g; Cholesterol 159mg; Protein 21g; Sodium 2.14g
    Everyone loves white fish, with a special mention for pan-fried John Dory. It is a less oily fish than many others, but it still packs plenty of essential nutrients. With John Dory fish, it’s possible to get a light tasting fish if you don’t like the taste of an overly fishy tasting fish.
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    Ingredients

    • 2 large eggs
    • 3/4 teaspoon salt
    • 1/2 teaspoon ground black pepper
    • 1 cup all-purpose flour
    • 3 1/2 cups fresh breadcrumbs made from crustless Italian bread
    • 4 skinless John Dory fillets, about 6oz each
    • 1/4 cup extra-virgin olive oil
    • Lemon wedges, to serve

    Method

    • To make Tuna Fish Cakes, start by draining the canned tuna. 
    • While the rice is cooking, prepare the eel by grilling or frying it.
    • Put the tomato paste, olives, and butter into a blender or food processor and whizz until smooth.
    • Put the oats in the blender or food processor, slightly broken up.
    • Coat the fillets with the butter mixture while grilling.
    • Heat a large skillet over medium-high heat and add the fish cakes.
    • Serving Suggestions: Serve immediately, with fried eschalots, micro cress and lemon wedges.