Cornish John Dory

John Dory fillets are prized for their firm, white flesh and delicate, sweet flavour. This fish, often caught off the coasts of the UK, is a favourite in fine dining and coastal cuisine. The fillets are versatile and can be cooked in various ways, such as pan-frying, grilling, or baking.

How to Cook John Dory Fillets:

1. Pan-Frying:

   • Heat a little olive oil or butter in a frying pan.
   • Season the fillets with salt and pepper.
   • Place the fillets in the pan, skin-side down, and cook for 3-4 minutes until the skin is crispy.
   • Flip and cook the other side for 2-3 minutes, until the fish is opaque and flakes easily.

2. Baking:

   • Preheat the oven to 180°C (350°F).
   • Place the John Dory fillets on a lined baking tray.
   • Drizzle with olive oil, and season with salt, pepper, and herbs such as thyme or rosemary.
   • Add slices of lemon for extra flavour.
   • Bake for 10-12 minutes, or until the fish is cooked through and flaky.

3. Grilling:

   • Preheat your grill (broiler).
   • Brush the fillets with olive oil and season with salt, pepper, and garlic.
   • Grill for about 3-4 minutes on each side, depending on the thickness, until the fish is lightly browned and cooked through.

Serving Suggestions:

1. With Mediterranean Vegetables:

   • Serve John Dory fillets with grilled Mediterranean vegetables like zucchini, peppers, and eggplant, and drizzle with a balsamic reduction or olive oil.

2. With Lemon-Butter Sauce:

   • Pair the fillets with a simple lemon-butter sauce made by melting butter in a pan, adding a squeeze of fresh lemon juice, and some chopped parsley. Serve over a bed of steamed vegetables or rice.

3. With Creamy Polenta:

   • Serve the fillets on a bed of creamy polenta, accompanied by sautéed spinach or Swiss chard for a hearty and balanced meal.

4. With Fresh Herb Salad:

   • For a lighter option, serve John Dory with a fresh herb salad made of mixed greens, parsley, dill, and mint, dressed with olive oil and lemon juice.

Storage:

• Fresh John Dory fillets should be stored in the refrigerator and used within 1-2 days.
• You can also freeze the fillets, but they’re best enjoyed fresh for optimal flavour and texture.

John Dory is a refined fish, and its delicate flavour works well with light, fresh ingredients like herbs, citrus, and vegetables. Whether cooked simply or dressed up in a more elaborate dish, it’s a perfect choice for an elegant meal.