eCook Meal
Heavenly Herby Dorado
with baby marrow ribbons & roasted pumpkin
Sweet roasted pumpkin, served with a fresh marrow salad and pan-fried herby dorado fillet. This dish may be light, but it’s heavy on flavour!
Serving guide
Choose your portion size.
PUMP IT UP
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
HERB’S THE WORD
Pat the dorado dry with some paper towel and coat in ½ the spice mix, a squeeze of Lemon juice, and seasoning. Set aside to marinate for at least 10-15 minutes.
WILL YOU MARROW ME?
In a salad bowl, combine the baby marrow ribbons, the Lemon zest (to taste), a squeeze of lemon juice, ½ the chopped Parsley, and seasoning.
LET’S FRY
Place a pan over a medium heat with a drizzle of oil. When hot, fry the marinated fish, skin side down, for 3-5 minutes until the skin is turning crispy and golden. Flip, add a knob of butter or an extra drizzle of oil and the remaining spice mix. Cook for a further 2-3 minutes until cooked through, constantly basting the fish.
OF-FISH-IALY DINNER TIME!
Plate up the herby dorado. Side with the roasted pumpkin and the fresh marrow salad. Sprinkle over the remaining Parsley and garnish with a lemon wedge. Dig in, Chef!
PUMP IT UP
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
HERB’S THE WORD
Pat the dorado dry with some paper towel and coat in ½ the spice mix, a squeeze of Lemon juice, and seasoning. Set aside to marinate for at least 10-15 minutes.
WILL YOU MARROW ME?
In a salad bowl, combine the baby marrow ribbons, the Lemon zest (to taste), a squeeze of lemon juice, ½ the chopped Parsley, and seasoning.
LET’S FRY
Place a pan over a medium heat with a drizzle of oil. When hot, fry the marinated fish, skin side down, for 3-5 minutes until the skin is turning crispy and golden. Flip, add a knob of butter or an extra drizzle of oil and the remaining spice mix. Cook for a further 2-3 minutes until cooked through, constantly basting the fish.
OF-FISH-IALY DINNER TIME!
Plate up the herby dorado. Side with the roasted pumpkin and the fresh marrow salad. Sprinkle over the remaining Parsley and garnish with a lemon wedge. Dig in, Chef!
PUMP IT UP
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
HERB’S THE WORD
Pat the dorado dry with some paper towel and coat in ½ the spice mix, a squeeze of Lemon juice, and seasoning. Set aside to marinate for at least 10-15 minutes.
WILL YOU MARROW ME?
In a salad bowl, combine the baby marrow ribbons, the Lemon zest (to taste), a squeeze of lemon juice, ½ the chopped Parsley, and seasoning.
LET’S FRY
Place a pan over a medium heat with a drizzle of oil. When hot, fry the marinated fish, skin side down, for 3-5 minutes until the skin is turning crispy and golden. Flip, add a knob of butter or an extra drizzle of oil and the remaining spice mix. Cook for a further 2-3 minutes until cooked through, constantly basting the fish.
OF-FISH-IALY DINNER TIME!
Plate up the herby dorado. Side with the roasted pumpkin and the fresh marrow salad. Sprinkle over the remaining Parsley and garnish with a lemon wedge. Dig in, Chef!
Pumpkin Chucks - 750g
Dorado Fillets - 3
Spice Mix - 45ml
Lemons - 2
Baby Marrow - 300g
Fresh Parsley - 12g
PUMP IT UP
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
HERB’S THE WORD
Pat the dorado dry with some paper towel and coat in ½ the spice mix, a squeeze of Lemon juice, and seasoning. Set aside to marinate for at least 10-15 minutes.
WILL YOU MARROW ME?
In a salad bowl, combine the baby marrow ribbons, the Lemon zest (to taste), a squeeze of lemon juice, ½ the chopped Parsley, and seasoning.
LET’S FRY
Place a pan over a medium heat with a drizzle of oil. When hot, fry the marinated fish, skin side down, for 3-5 minutes until the skin is turning crispy and golden. Flip, add a knob of butter or an extra drizzle of oil and the remaining spice mix. Cook for a further 2-3 minutes until cooked through, constantly basting the fish.
OF-FISH-IALY DINNER TIME!
Plate up the herby dorado. Side with the roasted pumpkin and the fresh marrow salad. Sprinkle over the remaining Parsley and garnish with a lemon wedge. Dig in, Chef!
Pumpkin Chunks - 1kg
Dorado Fillets - 4
Spice Mix - 60ml
Lemons - 2
Baby Marrow - 400g
Fresh Parsley - 15g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R155.49
for 4 servings · R38.87 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Baby Marrow needs 400 gButternut, Cauliflower & Baby Marrows 450 g 450 g at R41.99 · 89% of packR37.32
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Spice Mix needs 60 mlMother in Law Spice Mix 45 g R29.99 · whole pack (size can't be divided)R29.99
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Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Pumpkin Chunks needs 1 kgBulk Pumpkin 800 g 800 g at R49.99 · 1.25× packR62.49
Not in the Woolies basket — source these elsewhere:
- Dorado Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Heavenly Herby Dorado?
The preparation time for Heavenly Herby Dorado with baby marrow ribbons & roasted pumpkin is between 15 and 30 minutes.
What is the total time required to make Heavenly Herby Dorado with baby marrow ribbons & roasted pumpkin?
The total time required to make Heavenly Herby Dorado with baby marrow ribbons & roasted pumpkin is between 40 and 55 minutes.
How many servings does Heavenly Herby Dorado provide?
4 servings
What are the main ingredients in Heavenly Herby Dorado?
Baby Marrow, Dorado Fillet, Lemon, Parsley, Pumpkin Chucks, Pumpkin Chunks, Spice Mix
What is the nutritional information of Heavenly Herby Dorado?
Calories: 274, Carbs: 34 grams, Fat: grams, Protein: 29.3 grams, Sugar: 12.4 grams, Salt: 589 grams
How do I prepare Heavenly Herby Dorado?
HERB’S THE WORD: Pat the dorado dry with some paper towel and coat in ½ the spice mix, a squeeze of lemon juice, and seasoning. Set aside to marinate for at least 10-15 minutes. WILL YOU MARROW ME?: In a salad bowl, combine the baby marrow ribbons, the lemon zest (to taste), a squeeze of lemon juice, ½ the chopped parsley, and seasoning. LET’S FRY: Place a pan over a medium heat with a drizzle of oil. When hot, fry the marinated fish, skin side down, for 3-5 minutes until the skin is turning crispy and golden. Flip, add a knob of butter or an extra drizzle of oil and the remaining spice mix. Cook for a further 2-3 minutes until cooked through, constantly basting the fish. OF-FISH-IALY DINNER TIME!: Plate up the herby dorado. Side with the roasted pumpkin and the fresh marrow salad. Sprinkle over the remaining parsley and garnish with a lemon wedge. Dig in, Chef! PUMP IT UP: Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
What should be prepared from my kitchen to make Heavenly Herby Dorado?
Baby Marrow, Dorado Fillet, Lemon, Parsley, Pumpkin Chucks, Pumpkin Chunks, Spice Mix
How many calories does Heavenly Herby Dorado have?
274 calories
How much fat content does Heavenly Herby Dorado have?
grams