The best way to cook Oreo dory fillets is to roast them or to pan-fry them. The fish fillets are quite thin and delicate so they cook quickly. Serve with simple condiments of lemon or caper butter, and a stonefruit and fennel salad.
Baked Oreo Dory with Lemon Caper Dressing
WRITTEN BY:
Eileen
SERVES:
Serves 2
NUTRITION:
Vitamin D, B12, selenium and iodine
DIFFICULTY
Easy
TIME
10 mins minutes
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Method
1.
Preheat oven to 180C (350F).
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2.
Grease an oven-proof dish or skillet with olive oil and place fish, skin side down, in the dish. Bake for 10-15 minutes (you will need to a little longer for thicker fillets). Test your fish by pushing a skewer into the flesh – if there is resistance, it will need to cook a little longer. If the skewer pushes in and comes out easily it means the fish is flaky and ready.
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3.
Remove from oven and transfer to serving plates. Add extra olive oil, lemon juice and capers to the pan and mix well. Drizzle over the fish and season with pepper.
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4.
Serve with a mixed green salad or watercress.
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Ingredients
1.
2 tablespoons olive oil plus 2-3 extra to serve
2.
2 180g Oreo Dory fillets with skin on
3.
2 teaspoons capers in brine
4.
1/2 lemon, juiced
5.
freshly ground black pepper
