Of which 0.5 g sugars and 3.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights 28.2 g protein per serving · Unsaturated fat (olive oil)
Allergens fish
Grilled John Dory with green herb sauce
Simple white fish with a fresh sauce that makes all the difference.
Ingredients
- 2 fresh John Dory fillets (300 g / 10½ oz)
- 1 cup chopped fresh parsley (40 g / 1½ oz)
- ½ cup chopped fresh basil (20 g / ¾ oz)
- 2 cloves garlic, minced (6 g)
- 1 tbsp capers, drained and chopped (10 g)
- 4 tbsp extra-virgin olive oil (40 g / 1½ oz)
- 1 tbsp white wine vinegar or lemon juice (15 g / ½ oz)
- salt and pepper, to taste
- lemon, sliced into rounds — to serve
Method
- For the green sauce, combine the parsley, basil, minced garlic, capers, 3 tbsp of the olive oil and the vinegar in a bowl. Season with salt and pepper and set aside.
- Season the John Dory fillets with salt, pepper and a drizzle of olive oil.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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