Pan-Fried John Dory

Dairy Free
Health score
45%
Pan-Fried John Dory
15 min.
4
976kcal

Suggestions


If you're looking to impress your friends or family with a quick yet delectable seafood dish, look no further than this Pan-Fried John Dory recipe! This elegant meal combines the delicate flavors of John Dory, a prized white fish, with a satisfying crispy coating that will leave your taste buds wanting more. Not only is this dish dairy-free, making it suitable for various dietary preferences, but it also comes together in just 15 minutes, perfect for a busy weeknight or a special weekend dinner.

The golden-brown crust, achieved through a simple yet effective breading process, adds a delightful crunch that complements the tender fish beautifully. Enhanced with the zesty brightness of fresh lemon wedges, each bite brings a burst of flavor that's reminiscent of a seaside escape. With 976 calories for a serving of four, you can indulge guilt-free and share this mouthwatering dish with loved ones.

Gather your ingredients, heat up your frying pan, and get ready to savor the harmonious blend of textures and tastes. Whether you're serving it for lunch, as a main course at dinner, or a stylish meal for guests, this Pan-Fried John Dory is sure to become a favorite on your dinner table. Let's dive into the world of easy, sumptuous cooking!

Ingredients

  • cup all purpose flour 
  • 3.5 cups breadcrumbs made from bread fresh italian crustless
  • 24 ounce john dory fillets skinless
  • large eggs 
  • 0.5 teaspoon ground pepper black
  • servings lemon wedges 
  • 0.3 cup olive oil extra-virgin
  • 0.8 teaspoon salt 

Equipment

  • frying pan
  • baking sheet
  • oven
  • whisk
  • spatula

Directions

  1. Preheat oven to 250°F.
  2. Whisk eggs with 3/4 teaspoon salt and 1/2 teaspoon pepper in shallow dish.
  3. Place flour on plate.
  4. Place breadcrumbs on another plate. Dredge fish in flour; shake off excess. Dip fish into seasoned eggs, then coat completely with breadcrumbs.
  5. Transfer to baking sheet.
  6. Heat oil in heavy large skillet over medium-high heat.
  7. Add 2 fillets and cook until coating is golden brown and fillets are opaque in center, about 3 minutes per side. Using 2 spatulas, transfer to rimmed baking sheet; keep warm in oven. Repeat with remaining fillets.
  8. Transfer fish to platter.
  9. Garnish with lemon wedges and serve.

Nutrition Facts

Calories976kcal
Protein24.37%
Fat24.88%
Carbs50.75%

Properties

Glycemic Index
47.79
Glycemic Load
70.13
Inflammation Score
-8
Nutrition Score
41.001739232436%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.04mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:976.46kcal
48.82%
Fat:26.71g
41.1%
Saturated Fat:4.36g
27.27%
Carbohydrates:122.61g
40.87%
Net Carbohydrates:113.4g
41.24%
Sugar:12.07g
13.41%
Cholesterol:166.14mg
55.38%
Sodium:1543.52mg
67.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:58.86g
117.72%
Selenium:134.21µg
191.73%
Manganese:2.75mg
137.33%
Vitamin B3:16.95mg
84.74%
Vitamin B1:1.24mg
82.41%
Phosphorus:696.15mg
69.62%
Folate:256.96µg
64.24%
Iron:10.1mg
56.09%
Vitamin B2:0.9mg
53.03%
Magnesium:149.7mg
37.43%
Fiber:9.22g
36.86%
Vitamin B6:0.7mg
35.22%
Calcium:306.44mg
30.64%
Potassium:1067.26mg
30.49%
Vitamin B12:1.77µg
29.51%
Vitamin B5:2.48mg
24.83%
Vitamin E:3.71mg
24.74%
Zinc:3.46mg
23.1%
Copper:0.42mg
21.05%
Vitamin K:19.02µg
18.11%
Vitamin D:2.03µg
13.54%
Vitamin A:208.77IU
4.18%
Vitamin C:2.64mg
3.21%
Source:Epicurious