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Oven Roasted John Dory

Oven Roasted John Dory

with Mediterranean Vegetables

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What’s easier than putting dinner on the table within 30 minutes? Eating it! So that’s exactly what you should do with this simple fish tray bake. Pop everything into the oven and relish in the natural flavours of these complimentary Mediterranean vegetables and fish, once cooked. Seal the deal with a good squeeze of lime. Done.

Tags:High FiberHigh ProteinLow Carb
Allergens:Fish

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time10 minutes
Cooking difficultyEasy
Ingredients
Serving amount
2
4
Ingredientsarrow down iconarrow down icon
Serving amount
2
4

300 g

potatoes

1

zucchini

½

red onion

2 fillet

John Dory

(ContainsFish)

½ bunch

oregano

½

lemon

1

red capsicum

Not included in your delivery

1 tbs

olive oil

Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)0 kJ
Energy (kJ)472 kJ
Fat16.6 g
of which saturates0 g
Carbohydrate51.8 g
of which sugars13.7 g
Dietary Fibrenull g
Protein42.9 g
Cholesterol0 mg
Sodium523 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Chopping board
Knife
Baking Dish
Spatula
Instructionsarrow up iconarrow up icon
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1

First prepare your ingredients. Thinly slice unpeeled potatoes into 5mm discs, cut red capsicum into thick slices, cut zucchini into 1cm thick rounds, cut red onion into wedges and pick oregano leaves. Preheat the oven to 200°C/180°C fan-forced.

2

Place the potato slices, red capsicum, zucchini, and red onion in a baking dish. Add the olive oil and toss to coat well. Season with salt and pepper and position the potato at the base of the dish with the other vegetables on top. Add the lemon half and cook in the oven for 15 minutes. Remove the baking dish from the oven.

3

Place the John Dory fillets on top of the vegetables and sprinkle over the oregano. Drizzle with a little olive oil and return the dish to the oven. Cook for a further 10 minutes or until the fillets are cooked through.

4

Divide vegetables and fish between plates and squeeze over the juice of the roasted lime.