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Mediterranean Dory

Mediterranean Dory

serving size icon
Serves 4

Ingredients

  • 1 bag Sealord Simply Natural Dory, thawed
  • 1 small Onion
  • 3-4 Garlic Cloves, crushed
  • Fresh Herbs (Coriander, Parsley & Basil)
  • Pesto for garnish (optional)
  • Cooked Pasta
  • 1 can Seasoned Tomatoes, chopped
  • 1 can Chick Peas
  • Olive Oil

Method

To prepare the sauce: heat a swirl of olive oil in a fry pan, add garlic and onion, heat over gentle heat. Sweat, do not fry, you want the onion to be translucent.

Add the tomatoes, chick peas or butter beans and some fresh herbs. Cook on a slow simmer for 5 minutes.

While the sauce is cooking - quickly grill the fish or cook in a hot pan with a splash of olive oil. Allow only a few minutes to cook the fish, it should be medium rare and just cooked.

To serve: place cooked pasta or rice on a serving bowl and ladle sauce on top, place grilled fish on top of the sauce and top the fish with some pesto or hummus, if desired.

Scatter some more fresh herbs on top for extra garnish.

This recipe was sent in by Sealord

MEAL INGREDIENTS

Qty Price
Birds Eye Oven Bake Fish Fillets Lightly Battered 425g $6.50 ea was $7.00
$6.50 ea was $7.00
Fresh Produce Parsley Curly $3.50 ea
$3.50 ea
Superb Herb Coriander Living Plant Large Potted $4.00 ea
$4.00 ea
Dolmio Extra Pasta Sauce Bolognaise $3.00 ea club price $3.99 non club member
$3.00 ea club price $3.99 non club member
Countdown Pasta Penne Rigate $1.70 ea
$1.70 ea
Delmaine Tomatoes Crushed In Juice $1.50 ea was $1.85
$1.50 ea was $1.85
Delmaine Chick Peas $2.00 ea
$2.00 ea
Superb Herb Basil Living Plant Large Potted $4.00 ea
$4.00 ea

PANTRY

Qty Price
Fresh Produce Onions Brown $1.70 kg
$1.70 kg
Fresh Produce Garlic Bulb Nz
arrow icon exclamation icon Out of stock Out of stock
Countdown Olive Oil Extra Virgin $7.00 ea
$7.00 ea