Mediterranean John Dory & Pesto Veggies
topBannerName Desktop
topBannerName Tablet
topBannerName Mobile
Mediterranean John Dory & Pesto Veggies

Mediterranean John Dory & Pesto Veggies

with Balsamic Cherry Tomato Sauce

This dish could have swam out of the Mediterranean Sea if we weren’t sure it actually came straight from your own kitchen. The caramelised blistered tomatoes make a juicy sauce for the fresh seared fish. Serve with some basil pesto veggies and sprinkle over some almonds and you’ll swear you were having dinner on the beach.

This recipe is under 650kcal per serving and under 40g carbohydrates per serving.

Tags:
Over 30g protein
•Calorie Smart
•Under 40g carbs
Allergens:
Milk
•Almond
•fish
•cashews

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

Total Time35 minutes
Cooking Time30 minutes
DifficultyEasy

Ingredients

Serving amount

2

Potato

1

Carrot

Garlic

1

Cherry Tomatoes

1

Flaked Almonds

(Contains Almond; May be present Gluten, Peanut, Sesame, Milk, Soy. )

1

John Dory Fillets

(Contains fish; )

1

Chilli Flakes

1

Rocket leaves

1

Plant-Based Basil Pesto

(Contains cashews; May be present Egg, Gluten, Fish, Milk, Sesame, Soy. )

Not included in your delivery

olive oil

butter

(Contains Milk; )

balsamic vinegar

brown sugar

white wine vinegar

sideBannerName

Nutrition Values

Energy (kJ)2686 kJ
Calories642 kcal
Fat36 g
of which saturates10.9 g
Carbohydrate35.4 g
of which sugars10.8 g
Dietary Fibre8 g
Protein41.7 g
Sodium383 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Instructions

1

• Preheat oven to 240°C/220°C fan-forced. • Cut potato and carrot into bite-sized chunks. • Place veggies on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. • Spread out evenly, then roast until tender, 20-25 minutes.

2

• Meanwhile, finely chop garlic. • Halve cherry tomatoes (see ingredients).

3

• Heat a large frying pan over medium-high heat. Toast flaked almonds, tossing, until golden, 2-3 minutes. Transfer to a bowl.

4

• Discard any liquid from John dory fillet packaging. Slice fish in half crossways to get 1 piece per person. • Return the frying pan to medium-high heat with a drizzle of olive oil. Season fish on both sides with salt and pepper. • When oil is hot, cook fish in batches, until just cooked through, 5-6 minutes each side. Transfer to a paper towel-lined plate and cover to keep warm.

TIP: White fish is cooked through when the centre turns from translucent to white.

TIP: Add extra oil between batches if needed so the fish doesn't stick to the pan.

5

• Return the frying pan to medium heat with a drizzle of olive oil. • Cook cherry tomatoes, garlic, the butter and a pinch of chilli flakes (if using), stirring and lightly crushing tomatoes until softened, 3-4 minutes. • Add the balsamic vinegar, brown sugar and a splash of water. Cook until slightly reduced and thickened, 1-2 minutes. Season to taste.

6

• In a medium bowl, combine rocket leaves and a drizzle of white wine vinegar. Toss to combine. • Add basil pesto to the tray of roasted veggies and toss to coat. • Divide pesto roast veggies, dressed salad leaves and Mediterranean John dory between plates. • Top fish with balsamic cherry tomato sauce. Garnish with toasted almonds to serve. Enjoy!