Free Healthy Recipe - Grilled Dory with Broccolini, Capers and Anchovies

Dairy free, Gluten free, Low carbohydrate, Wheat Free

Copyright John Paul Urizar

There's no need to add salt to this anchovy infused dish. Here's a meal that takes minutes yet bursts with flavour. With water stirred through the oil, this reduced kilojoule meal is excellent for anyone trying to lose some weight.

1½ tbsp olive oil
¼ cup water
2 cloves garlic, crushed
6 fillets silver dory, (approx 200g per person)
2 bunches broccolini, trimmed
2 tbsp salted capers, thoroughly rinsed

Heat the olive oil in a pan. Blot the anchovies of excess oil and add them to the oil with the garlic stirring until the anchovies have melted through the oil. Add the water and beat it into the oil to make a thin sauce.
Use a little of the sauce to brush over the dory fillets.

Place the fish on a non-stick baking tray and grill for about 6 minutes until cooked through.
Steam the broccolini for 3 - 4 minutes until tender. Reheat the sauce and add the capers.
Serve the fish over the broccolini with sauce poured over.

Note: For a healthy diet it's not necessary to restrict salt altogether, you should just reduce it. Eliminating majority packaged foods is a better way to reduce salt than not adding it to any cooking.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 10 mins
Ready in: 20 mins

Suitable for:
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Nutritional Information - Per Serve
Kj 1106 kj
Calories 264 kcal
Fat 9.3 g
Saturated Fat 1.6 g
Total Carbohydrate 1.2 g
Total Protein 42 g
Fibre 3.2 g

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