Mediterranean-style dab
Dab is from the beautiful flatfish family – it's flaky, sweet, juicy and delicious and is similar to lemon sole. Virtually all dab caught – around 96% – gets thrown back into the sea, dead. I think that's an unforgivable waste. If we could all start eating dab now and then, it would really help ease the pressure currently on the big five: cod, haddock, prawns, salmon and tuna. But unfortunately, it's not easy to get at the moment because it's all being thrown back, so we need to start asking for it. Let's create a demand and get it in the shops! Don't be nervous about cooking fish on the bone. It makes the flesh juicier and more succulent, and gives it another dimension of flavour you just can't get with fillets.
Estimated Nutrition (whole recipe, rough)
Counts 11 of 15 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pine Nut | 1 oz (28g) | 191 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cherry | 1 cup (138g) | 87 |
| Bacon | 1 slice cooked (8g) | 43 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Dab | not in our table | 0 |
| Salad | not in our table | 0 |
| Radicchio | not in our table | 0 |
| Chicory | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 whole dab, from
- , ask your fishmonger, skin on and gutted
- olive oil
- 4 rashers higher-welfare smoked streaky bacon
- 1 tablespoon pine nuts
- sea salt
- freshly ground black pepper
- 1 small bunch fresh flat-leaf parsley, roughly chopped
- 1 lemon
- 8 cherry tomatoes, on the vine, halved or quartered
- 1 small handful black olives, stone in
- 2 large handfuls salad leaves, such as rocket radicchio and chicory, washed and spun dry
- balsamic vinegar
- extra virgin olive oil