For a low fat, healthy meal in a flash, try this fish. A spinach and mushroom fricasse adds the wow factor.


  • 1 John Dory off the bone (1/2 kg in weight)

  • 75g chanterelle mushrooms

  • 75g cepes

  • 100g spinach

  • 10 small shallots, peeled

  • Knob of butter

  • Olive oil

  • Salt and pepper

  • 1 bunch parsley

  • 1 large shallot, peeled and chopped

  • 2 cloves garlic, peeled


  • 1.

    Start to colour the small shallots in pain with oil and season a high heat. Colour the cepes in oil, remove from the heat and add butter. Colour the fish in a non-stick pan, skin side down then put the fish in a hot oven - 180c - for 3-4 minutes.

  • 2.

    Put the cepes back on the heat and add the chopped shallot and the chanterelles. Once the small shallots have coloured add some butter and a little water. Add some butter to the mushrooms, season and at the last minute add the chopped parsley. In a hot pan add the spinach, crushed garlic and season and a small amount of water. Cover with a lid for 30 seconds. Remove the fish from the oven and rest. Drain the spinach. Place the spinach in the bottom of a large bowl, then the fricassee of mushrooms and shallots around the edge, adding a liquor from the fricassee to the plate. Top with the John Dory.

Nutritional information

Nutritional analysis per serving (1 servings)

  • Energy 1719kj
  • Fat Total 145g
  • Saturated Fat 32g
  • Protein 21g
  • Carbohydrate 100g
  • Sugar 41g
  • Sodium 2106mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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