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Garlic-Herb John Dory FIllet & Roasted Potatoes
Taste Mediterranean
Calorie Smart
High Protein
Air Fryer Friendly
Garlic-Herb John Dory FIllet & Roasted Potatoes

with Lemony Veggies & Yoghurt

25 min
Difficulty: 1/3
Mediterranean

It’s the queen-bee of fish tonight - john dory fillet. This one has been generously spiced with our garlic and herb seasoning before being seared to tender perfection. To accompany, we have roasty potatoes, lemony veg and a fresh and tangy sauce. No one could resist this much tastiness.

Allergens

Milk
Fish

Utensils

Baking Paper
Large Non-Stick Pan

Tags

Calorie Smart
High Protein
Gluten-Free
Air Fryer Friendly
Air Fryer Easy
Mediterranean
Dietitian Approved
Ingredients
Greek-Style Yoghurt

Greek-Style Yoghurt

1 packet

Broccoli

Broccoli

1

Potato

Potato

2 packet

Carrot

Carrot

1

Lemon

Lemon

1

Garlic & Herb Seasoning

Garlic & Herb Seasoning

1 sachet

Thyme

Thyme

1 sachet

John Dory Fillets

John Dory Fillets

300 g

Preparation
1
Air fry the potato

• Set your air fryer to 200°C.
• Cut potato into bite-sized chunks.
• Pick thyme leaves.
• Place potato into the air fryer basket, sprinkle over thyme and season with salt. Drizzle generously with olive oil and cook for 10 minutes. Shake the basket, then cook until golden, a further 10-15 minutes. 

TIP: No air fryer? Preheat oven to 240°C/220°C fan-forced. Place potato chunks on a lined oven tray. Drizzle with olive oil, spinkle over thyme and toss to coat. Roast until tender, 20-25 minutes. Remove from oven and season with salt. 

2
Get prepped

• While potato is cooking, cut broccoli (see ingredients) into small florets, then roughly chop stalk. Thinly slice carrot into sticks. Zest lemon to get a pinch and cut into wedges. 
• Remove john dory fillets from packaging and pat dry with paper towel.
• In a medium bowl, combine john dory fillet, garlic & herb seasoning, a pinch of salt and pepper and a drizzle of olive oil. Set aside.

3
Make the sauce

• In a small bowl, combine Greek-style yoghurt and lemon zest. 
• Season to taste and set aside.

4
Cook the veggies

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook broccoli and carrot until tender, 6-7 minutes.
• Remove pan from heat and add a squeeze of lemon juice. Season to taste. • Transfer to a plate and cover to keep warm.

5
Cook the john dory

• In a large frying pan, heat a drizzle of olive oil over medium-high heat.
• When oil is hot, cook fish in batches until just cooked through, 5-6 minutes each side.

TIP: White fish is cooked through when the centre turns from translucent to white.
TIP: Add extra oil between batches if needed so the fish doesn't stick to the pan.

6
Finish & serve

• Divide potatoes and lemony veggies between plates. Top with garlic-herb john dory.
• Serve with yoghurt and any remaining lemon wedges. Enjoy!

Nutrition per serving

1310

kJ

Energy (kJ)

312

kcal

Calories

3.1

g

Fat

1.1

g

of which saturates

23

g

Carbohydrate

10

g

of which sugars

9

g

Dietary Fibre

42.4

g

Protein

0

mg

Cholesterol

659

mg

Sodium

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