John Dory With Chinese Broccoli
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Chinese | 2 | Servings | |
INGREDIENTS
| 400 | g | Chinese broccoli, about 14 |
| oz | ||
| 1 | t | Peanut oil |
| 2 | Pieces John Dory fillet, 150 | |
| g 5 oz each | ||
| skinned | ||
| 1/2 | T | Low-salt soy sauce |
| 1/4 | Lemon, juice of | |
| 2 | Spring onions, cut in 1 cm | |
| 1/3 | ||
| in pieces | ||
| A little freshly ground | ||
| black pepper optional |
INSTRUCTIONS
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 Carbohydrates Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 384
Calories From Fat: 201
Total Fat: 22.5g
Cholesterol: 0mg
Sodium: 141.5mg
Potassium: 557.8mg
Carbohydrates: 41.4g
Fiber: 5.2g
Sugar: 21.8g
Protein: 7g