The John Dory is a popular fish, and for good reason! It’s not only delicious, but it’s also healthy. It is also relatively inexpensive, which makes it a great option for anyone looking to feed their family with healthy, flavorful meals on the cheap. And there are many ways and recipes for john dory fillets.
John Dory fillets are the best way to eat this type of fish. And this article will teach you how to prepare this mouth-watering dish that your whole family will love.
What Is a John Dory Fish?
John Dory, also known as St Pierre or Peter’s Fish, is a deep-sea fish of the genus Zeus. It is an edible demersal marine creature that has an olive-yellow body and a large dark spot that flashes with an “evil eye” when threatened.
John Dory fish has many names. In New Zealand, the Māori know it as kuparu. On the East Coast of North Island, Maori gave John Dory to captain James Cook his first voyage to New Zealand in 1769. Several casks of them were pickled
What Kind of Fish Is John Dory?
The John Dory grows to a maximum size of 65 cm (2 ft) and 5 kg (12 lb) in weight. It has 10 long spines on its dorsal fin and 4 spines on its anal fin. It is an olive green color with a silver-white belly, dark spot on it side,
Eliza Acton, a cookery writer of the nineteenth century, observes in her book Modern Cookery for Private Families that John Dory “though of uninviting appearance” is considered as the most delicious fish by those who taste it. She recommends baking this dish “very gently,” avoiding drying it out in the oven.
Is the Fish Healthy?
John Dory contains quite high amounts of omega 3 fatty acids, and one of its major health benefits is optimizing brain development in fetus, babies, and children.
There are many diseases caused by inflammation and John Dory is very high in anti-inflammatory properties.
Besides omega 3 fatty acid, John Dory is also packed with vitamins, and minerals, which is great for the heart.
Well, all types of fish are great for the heart. But to get all the health benefits of John Dory you should consume them in moderate amounts only because cholesterol in fish could cause problems as well if you are not careful.
What Is the Price?
The standard weight of one John Dory is about 800g. The fish size is recommended for 1 – 2 people. Usually, it is sold as frozen fish at supermarkets and grocery stores.
In Australia, the price of John Dory is $29.99 per kg. In the UK the price is £21.00 per pack of fish.
Recipes for John Dory Fillets
Pan Fry Recipe
John Dory alla Carlina Recipe by Rick Stein
For the fish stock
- 1 onion, chopped
- 1 bulb fennel, sliced
- 100g/3½oz celery, sliced
- 100g/3½oz carrots, sliced
- 25g/1oz button mushrooms, washed and sliced
- 1 sprig thyme
- 2¼ litres/4 pints water
- 1kg/2lb 4oz flatfish bones (such as brill, sole, plaice) or fillet (ask your fishmonger for bones)
For the tomato sauce
- 6 tbsp olive oil
- 4 garlic cloves, finely chopped
- 1kg/2lb 4oz well-flavoured tomatoes, peeled or 2 x 400g tins chopped tomatoes
- salt and freshly ground black pepper
For the John Dory
- 4 John Dory fillets
- 50g/1¾oz plain flour
- 2 tbsp olive oil, plus extra to serve
- 1 lemon, halved
- 1 tsp Worcestershire sauce
- 2 small gherkins, finely chopped
- 2 tbsp capers, 1 tbsp finely chopped, and 1 tbsp whole
- 2 tomatoes, peeled, de-seeded and finely chopped
- 3 tbsp tomato sauce (see above)
- 250ml/9fl oz fish stock (see above)
- small handful flatleaf parsley, chopped
- For fish stock, put all the ingredients – except for the fish bones – into a pot and simmer on low heat for 20 minutes.
- Place the fish bones (or fish fillet) in a saucepan and cover with cold water. Bring the pot of water to a simmer, skim off any that rises to the top, and cook for 20 minutes before straining. Add this liquid back to the pan and reduce by at least half so you are left with about one liter or two
- For the tomato sauce, heat the olive oil and garlic in a pot. As soon as the garlic starts to sizzle, add tomatoes and let simmer for 15-20 minutes. Then season with salt and pepper. The sauce is ready to use if it’s not being used right away, but can be stored in the fridge for up to one week
- Season the John Dory filets with salt and pepper, then dust them lightly in flour. In a frying pan on medium heat, add some olive oil and cook the fish skin-side down for 2-3 minutes or until browned. Turn the fillets over and season with a squeeze of lemon juice. Cook another 1-2 minutes.
- Combine the fish sauce, Worcestershire sauce, chopped gherkins and capers, tomatoes (seeds removed) and tomato purée with a little of the boiled water to produce your desired consistency. Return fish fillets to the broth until heated through for a minute in order to avoid over-cooking.
- Serve immediately, drizzled with a little more olive oil and sprinkled with fresh parsley.
Fish in a Bag by Jamie Oliver (with lemon, fennel, olive oil, & white wine)
- 1 free-range egg
- 100 g potatoes
- ½ a bulb of fennel
- ½ a lemon
- 5 ripe cherry tomatoes
- 1 handful of black olives (stone in)
- 1 x 120 g firm white fish fillet, such as john dory, haddock, halibut, skin off, pin-boned, from sustainable sources, ask your fishmonger, skinned and pin boned
- olive oil
- 1 splash of white wine
- Fold a 35cm x 45 cm strip of tin foil in half to form a single layer sheet. Fold three sides up like an envelope, then brush the edges with beaten egg before folding. Leave one side open.
- Roughly chop or slice the potatoes, then cook in a pan of boiling salted water for 6 minutes. Drain and leave to cool slightly.
- Trim, chop and roughly cut the fennel into wedges. Halve cherry tomatoes, discard stones of olives with a spoon and finely slice lemons.
- Place the fennel, lemon, tomatoes and olives into a large bowl with the cooled potatoes and fish. Drizzle lightly with oil. Season with sea salt and black pepper then toss gently to coat.
- Carefully transfer everything to the foil bag, sprinkle in the fennel fronds, then loosely fold up the open side and pop the bag in the fridge until needed.
- When you’re ready to cook, preheat the oven to 200°C/400°F/gas 6.
- Unravel the loose side of the bag, pour in the wine, then reseal and place on a baking tray.
- Cook for 18 to 20 minutes, or until the fish and potatoes are cooked through.
- To serve, place the bag on a serving plate and gently pierce to release the steam – the tomatoes and wine will have made a delicious sauce. Delicious served with steamed broccoli or green beans.
Whole Fish Recipe
John Dory Recipe Oven (with Tomatoes, Olives & Herbs)
- 10 small fingerling potatoes (or small round new potatoes)
- 6 thyme sprigs
- 2 dried fennel stalks – (fennel seeds or sliced fennel)
- 2 bay leaves
- 1 2-lb (1 kg) whole fish, cleaned
- 12 black olives, preferably Niçoise
- 12 or so cherry tomatoes, halved
- 4 Tbsp (60 g) unsalted butter, sliced
- 2 Tbsp chopped basil
- ½ cup (125 ml) fresh lemon juice
- ½ cup (125 ml) extra-virgin olive oil
- ½ cup (125 ml) water
- Freshly ground pepper
- Sea salt
- Heat oven to 425° F (230°C). Put the potatoes in a medium size saucepan, cover with cold water, add a dash of salt ad cook until tender, about 15 minutes. Drain.
- Spread thyme, fennel stalks (or seeds or sliced fennel) and bay leaves in a large gratin dish or roasting pan. Set the fish on top and scatter the cooked potatoes, olives and tomatoes around it.
- Place the butter on top of the fish, then pour the lemon juice, olive oil and water into the pan. Season the fish with sea salt and freshly ground pepper.
- Place in the oven and cook 20 to 25 minutes, basting often until fish is cooked through. Remove dish from oven. Using two forks, gently pull the skin away from the fish. It should come off quite easily.
- Remove the fillets and transfer to warm plates along with the potatoes, tomatoes and olives. Taste the cooking juices and adjust the seasonings if necessary and spoon over the fish.
What does John Dory fish taste like?
John Dory is a firm-textured fish with moist, fine flakes and a mild, sweet flavor. It is very low in fat yet has a buttery, melt-in-your-mouth feel.
Is John Dory a good fish to eat?
John Dory is a saltwater fish, known for its white, meaty flesh which can be delicate and sweet. The meat might taste incredible; however John Dory are spiky creatures with large heads, making them look unappealing and not very economical.
How many fillets are in a John Dory?
There are two to three filets in one john dory. The flesh can then be easily removed from both sides and each side can be cut into three filets. Handle the fish carefully while removing the fins and sharp spikes with kitchen shears.
Is John Dory fish high in mercury?
Like any other sea fish, John Dory also is also exposed to mercury. However, it is considered one of the fishes with richer Omega-3 and generally low in mercury.
Other fish low down on the food chain and subsequently lower in mercury are skipjack tuna, tarakihi, blue cod, hoki, monkfish, warehou, whitebait, and sardines.
What fish is John Dory similar to?
John Dory contains a robust, slightly milky flavor. Their skin is thin and easy to eat. Other fish choices for this recipe would be Gurnard, Sea Bass, or Red Mullet
Where is John Dory fish from?
John Dory, is a type of fish found predominantly on the coastlines of Africa, Asia, Australia, and Europe. These ocean-dwellers live in depths between 5 and 360 meters deep (with 15 feet being the shallowest depth).