Pan Fried Dory & Lemon Pepper Greens

The perfect, quick and easy mid-week throw together. Super healthy and super yummy.

If you’re quick and organised and know your way around a kitchen, you can have this from the fridge to the table in less than 15 minutes!

Note: If cooking with kids, it’s best to tell a little white lie.. “No we are definitely not eating Dory from Finding Nemo!”

Dory PixarServes 2

INGREDIENTS

  • 2 fillets of Dory (I used King Dory but any fish will work)
  • 1-2 cups of Brown Rice (I cheated and used a 90 second packet mix to save time)
  • handful of green beans, top and tailed
  • handful of broccolini, ends cut (regular broccoli will also do)
  • handful of asparagus
  • sesame seeds
  • knob of butter
  • basil, roughly chopped
  • cracked black pepper
  • 1/2 lemon

METHOD

  1. Prepare the brown rice according to cooking instructions (in my case I simply put the sachet in the microwave)
  2. Steam the broccolini and beans and add the asparagus half way through
  3. Heat a large heavy-bottomed fry pan and melt the butter
  4. Place the fish in the pan and season with basil and a generous amount of cracked pepper
  5. Pan fry for approximately 3 minutes on each side, being careful to cook fish all the way through
  6. Squeeze the lemon juice over the fish (Note: I press a fork into the lemon and turn it as I squeeze to get the most juice – it’s quick and easy)
  7. Place fish on pre-heated plates to rest
  8. Quickly toss the vegetables from the steamer into the fry pan, season with cracked pepper, a sprinkle of sesame seeds and a little lemon juice and toss to allow the vegetables to coat in the flavours from the pan
  9. Serve together on a warmed plate with a side of lemon (and a nice crisp Sauvignon Blanc if you’re feeling particularly in the mood)

Happy eating,

NannySheCanDo & kids. xx

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