John dory with chinese broccoli
2 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 400 | grams | Chinese broccoli; about (14 oz) |
| 1 | teaspoon | Peanut oil |
| 2 | Pieces John Dory fillet; 150 g (5 oz) each, | |
| ; skinned | ||
| ½ | tablespoon | Low-salt soy sauce |
| ¼ | Lemon; juice of | |
| 2 | Spring onions; cut in 1 cm (1/3 | |
| ; in) pieces | ||
| A little freshly ground black pepper; optional | ||
Directions
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, 2½ minutes, then turn and cook the second side for 2 ½ 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; ½ Fat; 0 Other Carbohydrates
Converted by MM_Buster v2.0n.