Flavorful John Dory Steak: A Diet-Friendly Delight
A healthy and delicious steak recipe made with John Dory, a lean white fish
John Dory, named for its moon-like marking, is a fish prized for its delicate and savory flavor. As a lean white fish, it’s low in fat, making it an excellent choice for those on a diet or managing their intake. Why not enjoy a delicious John Dory steak today?
Main Ingredients- 2 portions of fresh John Dory
- 4 asparagus spears
- 1/2 onion
- 10 cloves whole garlic
- 1/4 lemon
- Pinch of salt
- Pinch of black pepper
- 2 tablespoons olive oil
- 1 tablespoon butter
Sauce Ingredients- 4 tablespoons soy sauce
- 4 tablespoons water
- 2 tablespoons oligosaccharide
- 1 tablespoon sugar
- 2 tablespoons mirin (rice wine)
- Pinch of black pepper
- 4 tablespoons soy sauce
- 4 tablespoons water
- 2 tablespoons oligosaccharide
- 1 tablespoon sugar
- 2 tablespoons mirin (rice wine)
- Pinch of black pepper
Cooking Instructions
Step 1
First, prepare your vegetables. Wash the asparagus thoroughly, trim off the tough woody ends, and cut them into bite-sized pieces, about 4 per spear. Peel and thinly slice the onion. Slice the lemon thinly, ready to be served alongside the steak.
Step 2
Now, let’s marinate the John Dory to enhance its flavor. Season the two portions of John Dory evenly with salt and pepper. Drizzle 2 tablespoons of olive oil over the fish, then arrange the sliced lemon, onion, whole garlic cloves, and the prepared asparagus on top. Let it marinate for a short while. This step infuses the fish with a wonderful aroma and taste.
Step 3
Time to make a delicious sauce to accompany your steak. In a small pot or saucepan, combine 4 tablespoons of soy sauce, 4 tablespoons of water, 2 tablespoons of oligosaccharide, 1 tablespoon of sugar, 2 tablespoons of mirin, and a pinch of black pepper. Bring to a simmer over medium-low heat, stirring occasionally, until the sauce thickens slightly. Once it reaches a desirable consistency, remove from heat and set aside.
Step 4
Now for the main event: cooking the John Dory! Preheat a frying pan over medium heat, then melt 1 tablespoon of butter. Once the butter is melted and fragrant, carefully place the marinated John Dory into the pan. Sear one side until it’s golden brown and cooked through. Then, gently flip the fish and cook the other side until equally golden and flaky.
Step 5
While the John Dory is cooking, add the marinated asparagus, onion slices, and whole garlic cloves to the pan alongside the fish. Allow them to roast and caramelize, mingling with the fish’s juices. This process adds a wonderful depth of flavor to both the vegetables and the fish. Flip or stir them occasionally to ensure even cooking and prevent burning.
Step 6
And there you have it – a beautifully cooked John Dory steak! Carefully transfer the cooked fish to a serving plate. Arrange the roasted asparagus, onion, garlic, and lemon slices artfully around the fish. Drizzle the prepared savory-sweet sauce over the John Dory. Enjoy this delightful and healthy meal!
