John Dory Fillet in a Buttery Caper Sauce with Artichoke Salad

by Marsh (follow)
Dinner (2274)      Salad (362)      Fish (236)      Artichoke (4)      John Dory (1)     
A beautiful way to cook this tasty fish to bring out the flavour. The accompanying salad contains a great range of flavours. It is high in Omega 3s, low in carbs and super healthy!



John Dory with Artichoke salad


Preparation Time: 20 minutes
Cooking Time: 10 minutes
Makes: 2 servings

Ingredients
2 John Dory Fillets (other white fish could be used)
60g Unsalted Butter
Capers drained
Parsley chopped
2 rashers Bacon
Parsley
Plain Flour

For the Salad

Artichoke Hearts
Salad leaves
Rocket
Watercress
Spinach
Basil leaves
Orange segments
Selection of seeds, pumpkin, sesame, hemp, sunflower
Pine Nuts toasted

Salad Dressing

Coconut oil
Extra virgin olive oil
Lemon juice and zest
Honey
Black pepper

Method
Cook the bacon under the grill until it is nice and crispy and leave in a warm place.

Coat the John Dory Fillets in the flour and leave to one side.



John Dory with Artichoke salad


Heat the butter in a frying pan until it melts.

Fry the fish fillets, serving side down first then turning, 2 minutes or so each side until the flesh is flaky and cooked.



John Dory with Artichoke salad


With the remaining butter heat the capers and parsley until you have a nice buttery sauce to pour over the fish.
For the salad, arrange the leaves on a plate.

Place the artichoke hearts amongst the leaves.

Add the orange segments and pine nuts.

Mix the dressing ingredients together and drizzle over the top.

Finish by sprinkling the seeds.

Serve all together, we added a spoonful of sauerkraut on the side as well.



John Dory with Artichoke salad



Happy camper


Categories
#Fish
#Salad
#Dinner
#Artichoke
#John Dory
 
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