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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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This high-protein, gluten-free fish meal uses John Dory. This fish has white, meaty flesh with a delicate and sweet flavour that is perfect with a squeeze of lemon.
1 Preheat oven to 200°C. On a baking tray, place parsnips and spray with oil. Cook in oven for 20-25 minutes, until golden, turning halfway through.
2 Meanwhile, in a pan, heat half the oil over medium until hot. Add shallots, fennel and half the thyme. Cook for 5 minutes. Add butter beans and milk. Use a processor or hand blender to whizz until smooth, or mash with a masher. Set aside and keep warm.
3 Rinse fish and pat dry. Toss in lemon zest and remaining thyme leaves. Season.
4 In another pan, heat remaining oil over medium-high. Add fish and cook 2 at a time for 2-3 minutes, turning once.
4 Divide mash among 4 plates. Add parsnip fries and fish. Season with pepper, a squeeze of lemon and top with herbs.
Calories 413 cal
Kilojoules 1730 kJ
Total fat 11 g
Saturated fat 2 g
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Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.
Love John Dory fish – but the recipe also goes well with other firm fish – we tried monkfish and frozen dory and both worked just as well.