Fish
Steak
John Dory steak is a cross-cut portion for grilling and roasting, often showing bone on larger fish. Oil, season, cook hot then finish gently if thick. Rest briefly. Avoid overcooking lean steaks. stop at just-opaque; residual heat finishes the centre. Cold product sears better—pat surfaces dry and do not crowd the pan.
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 4.37 g
- Saturated Fat 1.03 g
- Trans Fat 0 g
- Monounsaturated Fat 1.98 g
- Polyunsaturated Fat 2.05 g
- Cholesterol 56.9 mg
- Sodium 84 mg
- Salt 0.2 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 21.9 g
- Water 70.6 g
- Energy 136 kcal
- Water 70.6 g
- Protein 21.9 g
- Fat 4.37 g
- Saturated Fat 1.03 g
- Monounsaturated Fat 1.98 g
- Polyunsaturated Fat 2.05 g
- Omega-3 0.82 g
- Vitamins 39.6 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 3.86 mg
- Vitamin B5 — Pantothenic Acid 0.67 mg
- Vitamin B6 0.38 mg
- Vitamin B7 — Biotin 2.8 µg
- Vitamin B9 — Folate 11.1 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.4 µg
- Vitamin E 0.54 mg
- Vitamin K 0.4 µg
- Minerals 429 mg
- Major Minerals 428 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.2 g
- Cholesterol 56.9 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.1 · vitamin-b2-riboflavin: 0.15 · vitamin-b3-niacin: 3.86 · vitamin-b5-pantothenic-acid: 0.67 · vitamin-b6: 0.38 · vitamin-b7-biotin: 2.8 · vitamin-b9-folate: 11.1 · vitamin-d: 1.4 · vitamin-e: 0.54 · vitamin-k: 0.4 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Coastal fisheries and markets sold john dory whole and in pieces long before industrial freezing, including named steak portions.
Coastal fisheries and markets sold john dory whole and in pieces long before industrial freezing, including named steak portions.
Fillet and portion packs of john dory became standard supermarket seafood, including named steak portions.