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Pan Fried John Dory

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

  • Lightly beat the eggs in a shallow bowl. Season with salt and ground black pepper, and set aside.

  • Pour the flour into a second shallow bowl. Season with salt and ground black pepper, and set aside.

  • Pour the breadcrumbs into a third shallow bowl. Season with salt and ground black pepper, and set aside.

  • Dip each fish fillet into the flour, tapping off the excess, then egg, then bread.

  • Set the breaded fillets in a single layer on one of 3 rimmed baking sheets. Repeat with the remaining fillets. Sprinkle with the breadcrumbs, pressing lightly to adhere.

  • Heat the olive oil in a large skillet over medium-high heat. Add the fish, in 2 batches if necessary, and cook, turning once, for about 5 minutes on each side, or until golden brown.

  • Serving Suggestions: Serve immediately, with fried eschalots, micro cress and lemon wedges.

Frozen John Dory Products

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