John Dory


Dories are fine table fishes, readily available freshly chilled and frozen all year round. They have succulent, white, sweet and finely textured flesh that can be baked, grilled, barbecued, fried, steamed or poached. Be careful to not overpower the delicate flavour. If baking or steaming whole, use the complementary flavours of tarragon, dill, parsley, thyme or chives. Asian flavours of chilli, coriander and lime are more suitable when frying whole. For fillets to be grilled, herbed butters or oils are suitable and even a salad of fresh dates and orange with parsley is complementary. Roll smaller fillets around prawns or Atlantic salmon, poach and serve with a light, lemon beurre blanc. Dory fillets are delicate and often best coated or wrapped in foil for cooking.

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Nutrition Information

(average quantity per 100g)

399 (95 calories)
20.6 g
24 mg
FAT, TOTAL: 0.6 g
Saturated: 28% of total fat
Trans: na
Polyunsaturated: 57% of total fat
Omega 3: na
Alpha-linolenic Acid: 17 mg
Docosahexaenoic Acid: 152 mg
Eicosapentaenoic Acid: 21 mg
Omega 6: na
Monounsaturated: 14% of total fat
Sugars: na


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