Title: John Dory with Chinese Broccoli
Categories: Gabriel’s, Gate
Yield: 2 servings
400 g Chinese broccoli; about (14
1 ts Peanut oil
2 Pieces John Dory fillet; 150
-g (5 oz) each,
1/2 tb Low-salt soy sauce
1/4 Lemon; juice of
2 Spring onions; cut in 1 cm
; in) pieces
A little freshly ground
-black pepper; optional
Trim hard broccoli stalks and wash broccoli well. Bring a saucepan of cold
water to the boil and cook broccoli for 3 minutes. Drain
Heat oil in a non-stick frypan. Cook John Dory, 2 1/2 minutes, then turn
and cook the second side for 2 1/2 minutes. Transfer fillets to a plate.
Add soy sauce and lemon juice to frypan. Add 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.
Converted by MC_Buster.
Per serving: 26 Calories (kcal); 2g Total Fat; (69% calories from fat);
trace Protein; 2g Carbohydrate; 0mg Cholesterol; 3mg Sodium Food Exchanges:
0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other
Converted by MM_Buster v2.0n.