healthy dover sole recipe

healthy dover sole recipe

You are made of stars. In a large skillet, heat 4 tablespoons butter and oil over medium heat. Dover sole (or king of the soles) has a crisp white flesh, firm to the touch, and an almost sweet taste. Lay the fish in the dish(es) and … A simple but subtle recipes that is healthy and tasty. This Paleo dish is a winner-winner fish dinner! Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014 (Serbian proverb) Here is a simple, healthy sheet-pan dinner that features delicate Dover Sole, beautiful light green and white rings of leeks and thin-skinned new potatoes. Mom's Cheesy Wine & Cheese Fish Bake RachelBachman82353. We are going to unlock stress with this amazing dinner recipe on Phase 1! I serve Dover Sole Meuniere with new potatoes and green beans for an outstanding meal. Fish recipes S imply, simply, simply is the way you need to cook Dover sole. See more ideas about sole recipes, recipes, fish recipes. Not so long ago, Dover sole meant an overcooked fillet swimming in butter, dotted with tasteless dried herbs and soaked in too much lemon juice. Salt and pepper (to season flour) Sauce: 2 ounces whole butter. Deselect All. Dip fillets in flour, then in egg. Dover sole can be a bit on the pricey side, but they are so tasty that they are a wonderful treat every now and then. 1 cup flour. Place in skillet; cook until lightly browned and the fish flakes easily with a fork, about 2 minutes on each side. Sole fillets were used in this recipe but other kinds of white fish may be used as well. The simplest preparation of pan fried sole is the best, because it highlights the sole’s delicate texture and flavor. This keeps the flesh wonderfully moist, and the pan juices make a great base for … Best caught off the south coast from Dover round to Hastings, it’s a delicate fish that we should enjoy more often. Dec 31, 2017 - Explore Find a Seafood Recipe's board "Sole Recipes", followed by 546 people on Pinterest. We hope to inspire you with our diverse collection of recipes and beautiful food imagery. Dover sole fillet happened to be on sale at the fish … Directions. Dover sole, also known as black sole, is one of many kinds of flatfish that lend themselves well to this recipe. Salt and pepper (to season flour) Sauce: 2 ounces whole butter. This recipe was an experiment and it turned into a great hit. With a large chef’s knife, cut off the head just past the gill (you can use this for … Oil or butter one or two baking dishes large enough to accommodate the fish fillets in one layer. Broiled Mustard and Thyme Sole – Clean & Delicious® It’s been a while since I’ve shared a recipe just for the love of sharing a recipe! Taste and adjust seasoning. August 17, 2017. Cook the Creamy Mushroom Risotto according to our recipe. Others include lemon sole, petrale sole, and small flounder. Heat the oven to 400 F. Lightly coat a baking dish with cooking spray. Classically Dover sole is grilled or pan-fried, but the easiest way of cooking it is to roast with a splash of wine. Deselect All. In a skillet, heat the olive oil over medium heat. Would you like any vegetables in the recipe? Pan-Fried Dover Sole with Lemon and Capers. Step 1. Thanks so much for reading! Dover sole is high in heart-healthy omega-3s and is an amazing source of protein. Oct 6, 2017 - Spinach Ricotta Stuffed Dover Sole is a simple entree that assembles easily and can be popped into the oven and served with a lovely salad or veggie side. Dip each flour-coated piece of fish in the egg, allowing excess to drip back into dish. 1 1/2 ounces olive oil. A healthy and delicious alternative to takeaway fish and chips: flaky fish in breadcrumbs with minted mushy peas . Pour into a 13X9 glass baking dish. Add the spinach, garlic and pepper. The recipe can easily be doubled. Dover holds 70 calories, 12.41g (22% of RDI) of protein, 113 IU of vitamin-D and 33 IU of vitamin-A. Best of all, it only takes 15 minutes to make, start to finish! Sole Florentine Ragú. See more ideas about Sole recipes, Dover sole, Recipes. Saute until the spinach starts to wilt, 2 to 3 minutes. 1 Preheat the broiler. Paleo Lemon and Herb Broiled Sole Fish & Shellfish, Main. Transfer to a platter and keep warm. Now start the fish. This is a super quick and simple recipe that I found in How-To Cook Everything by Mark Bittman (which is a great resource cookbook to have on hand for everyday, whole food meals, that don’t take too much time to make). Lemon Sole. Dec 31, 2017 - Explore Find a Seafood Recipe's board "Sole Recipes", followed by 546 people on Pinterest. Being deep water, non-oily fish, dover sole contains small amounts of Vitamin-A (33 IU/100g). Watch How to Make this Mediterranean Baked Sole Fillet: This baked sole fillet recipe will not disappoint. The fish fillets were coated with lemon and olive oil first, topped with breadcrumbs, cheese and paprika and then baked in the oven until just cooked. It is then served with the butter sauce it was cooked in … Kosher salt and freshly ground black pepper. You may have to slightly adjust spices and cook time depending on the thickness of the fish you choose. . Deselect All. 3Place the fish on the prepared baking sheet and spread the lemon-hern mixture over the top of the fillets. Baileys Irish Cream Baking Chips Make Everything So Much Sweeter, Do Not Sell My Personal Information – CA Residents. The thin fillets cook quickly under the broiler as the coating of Parmesan cheese, paprika and lemon zest melts into a golden crust. (That old saying about fish being brain food is totally true…). Apr 5, 2016 - A very simple and healthy way to prepare the prized Dover sole that highlights its mild, buttery sweet flavor. https://www.find-a-seafood-recipe.com/dover-sole-recipes.html 100 g of Dover sole fillet holds 0.098 mg (7.5% RDA) of pyridoxine (B-6) and 1.04 mg (6.5% RDA) of niacin. This is a great dish I made near my family’s historical stomping ground on the Essex coast: Leigh-on-Sea. It takes such little prep work (15 minutes), and because sole fillet is a very thin fillet of fish, it cooks quite fast, another 10 to 15 minutes tops! Check out jjvirgin.com/recipes. In the same skillet, melt remaining butter. With each bite, you can taste the delicious combination of the paprika and parmesan cheese. Lower sat. Saute until the spinach starts to wilt, 2 to 3 minutes. 1 cup flour. Sole Fish Recipes + Healthier Sole Fish Alternatives. Season the sole fillets with salt and pepper, then dust with flour on both sides, shaking the excess off. . each oil and butter in a 12-inch nonstick skillet over medium-high heat. More sole recipes. Place flour on a large, shallow plate. Phase 1 | Serves 2Prep time: 20 minutes | Total time: 1 hour 20 minutes INGREDIENTS 1 1/2 cups sliced cabbage1 1/2 cups sliced carrots1 1/2 cups sliced white mushrooms1 1/2 cups diced zucchini1 cup diced beets1 cup sliced … In a skillet, heat the olive oil over medium heat. Home Recipes Ingredients Nuts & Nut Butters Almonds, Everyone loved this dish. Paleo Lemon and Herb Broiled Sole is the first recipe in our Perfect Paleo menu, to be joined by Paleo Steamed Broccoli with Garlic Oil Drizzle; Paleo Spaghetti Squash with Capers, Onions, and Bell Peppers; and the Perfect Paleo Smoothie. But we all know that sole is expensive, so you could always replace it with plaice or megrim sole. Apr 1, 2016 - A prized fish known for its gorgeous white meat and sweet flavor. 380,593 suggested recipes. In a small bowl, whisk together oil and lemon juice. Last updated Nov 24, 2020. Preheat the oven to 400 degrees. dinner! Directions. 4 fresh But as the fish is cooked so simply, it is crucial that you get the very freshest fish you can find. 4Broil until the fish flakes easily with a fork, 3 to 4 minutes. This Paleo recipe is also quick to make and the flaky, lemony fish is delicious! salt, fish fillets, flour, onion, orange roughy, white wine, half & half . Dover Sole with Lemon, Dill and Leeks - a simple healthy sheet pan dinner that can be made quickly and easily. www.eatingwell.com/recipes/19185/ingredients/fish-seafood/fish/sole You are made of stars. … But sole deserves a comeback: it can become a satisfying, sophisticated, one-skillet dinner with very little effort. Place in skillet; cook until lightly browned and the fish flakes easily with a fork, about 2 minutes on each side. Making the chilli butter: Mix together the butter, finely chopped chilli, paprika and lemon juice. Dover sole fillet happened to be on sale at the fish counter of my favorite grocery store the other day; but you could certainly use other fish fillet options. The sole was so buttery that it melted in our mouths! Skip. Preparation. This is excellent! Directions. 1/2 cup all-purpose flour. 1/2-ounce white wine This is a classic French fish dish consisting of a whole sole, that is floured and pan fried in butter. Extremely flavorful, quick, and low sodium way to prepare this (or any other) light fish. When the risotto has cooked for 20-minutes and ready to add the mushrooms, place the pan of fillets into the oven preheated to broil. This European sea-water flatfish has sweet, firm, non-oily meat rich in omega-3's, protein, and health benefiting vitamins and minerals. Sole is low in mercury, and it’s packed with, Thanks so much for reading! DELICIOUS: Try the Queen's favourite dessert - see the decadent recipe Step 2. Sole fish is commonly pan-fried, baked or roasted and used in popular Dover sole recipes like sole meunière. Don't forget to like this post and like us on, Paleo Steamed Broccoli with Garlic Oil Drizzle, Paleo Spaghetti Squash with Capers, Onions, and Bell Peppers, Put Magnesium on the Menu at Thanksgiving, Blue Zones in The World – Blue Zones Diet and Their Benefit. Want more delicious, nutritious recipes? Place in skillet; cook until lightly browned and the fish flakes easily with a fork, about 2 minutes on each side. Lemon and dill work together to add vibrancy, giving the dish a lovely brightness. However, by replacing sole fish with other healthy fish varieties, you can still enjoy your favorite sole recipe or dish — but with a healthy and sustainable twist. Sole Véronique was invented by Auguste Escoffier to celebrate the British premiere of a new operetta by André Messager at the Apollo Theatre in 1904. Eating Paleo is all about filling your plate with the foods that would have been easily accessible to our ancestors in order to give your over-stressed gut and immune system a break. fat, calories, and eliminate sodium by replacing butter with olive oil, but sacrifice a little taste. https://guide.michelin.com/.../recipe-sole-petite-grenobloise-everest Lay out a square of cling film and top with the mixed butter. Main course. Prepare the sole with the Parmesan cheese, place the fillets on a baking sheet and reserve while you work on the risotto. Place the sole fillets in the prepared baking dish. Email. (Serbian proverb) Here is a simple, healthy sheet-pan dinner that features delicate Dover Sole, beautiful light green and white rings of leeks and thin-skinned new potatoes. The recipe can easily be doubled. Lemon and dill work together to add vibrancy, giving the dish a lovely brightness. Season both sides of fish fillets with salt and pepper to taste. Whether you’re on a Paleo diet or not, this recipe is a great way to treat your body right. 2 sole (flounder) fillets, each 5 ounces; 1/2 teaspoon butter, melted; Directions. Fantastic recipe and with very little effort, it tasted great and looked impressive on the plate. Yes No No Preference. Dip fillets in flour, then in egg. Our list view below allows you to see multiple options at a glance and let your taste buds be the judge. Print Recipe. A crisp, crunchy crust surrounds each delicate fillet of our Parmesan Crusted Sole. https://www.epicurious.com/recipes/food/views/classic-sole-meuniere-357949 See more ideas about sole recipes, recipes, fish recipes. The fish came out nice and tender. Dover sole is king of the soles. www.thewholegang.org/2012/07/5-minute-dover-sole...hash-gluten-free-recipe Dover Sole with Lemon, Dill and Leeks - a simple healthy sheet pan dinner that can be made quickly and easily. https://www.jamieoliver.com/recipes/fish-recipes/leigh-on-sea-sole See more ideas about Sole recipes, Dover sole, Recipes. Lightly oil a large baking sheet. The almonds add so much flavor to the fish.—Marshall Simon, Grand Rapids, Michigan. Sole is low in mercury, and it’s packed with brain boosting Omega-3s and B vitamins. Enjoy these amazing Dover sole recipes. Dip fillets in flour, then in egg. Heat 1 Tbsp. The Best Healthy Sole Fish Recipes on Yummly | Mom's Cheesy Wine & Cheese Fish Bake, Sole Florentine, Fillet Of Sole With Crispy Ginger And Baby Bok Choy https://www.foodandwine.com/seafood/fish/sole/easy-sole-recipes When the fish is ready, carefully lift onto a warm platter or plates. Nonetheless, it carries moderate amounts of omega-3 essential fatty acids such as ALA, DHA and DPA to help keep healthy mucosa and skin. In a large skillet, heat 4 tablespoons butter and oil over medium heat. 1Preheat the broiler. This search takes into account your taste preferences. Not so long ago, Dover sole meant an overcooked fillet swimming in butter, dotted with tasteless dried herbs and soaked in too much lemon juice. Press coated … EAT SMARTER recipes are not only delicious, they are also healthy. Add fish and coat each fillet with the lemon-oil mixture. Taste of Home is America's #1 cooking magazine. That’s doable even on the busiest weeknight. To clean the Dover soles, first remove the black skin. Add the almonds, lemon juice, and wine if desired; heat through. For Whole30 or Paleo options, omit flour and saute fish in clarified butter or ghee. 2Combine the oil, lemon zest, parsley, garlic, lemon juice, salt, and pepper in a small bowl. 1/2-ounce white wine 2 Combine the oil, lemon zest, parsley, garlic, lemon juice, salt, and pepper in a small bowl.. 3 Place the fish on the prepared baking sheet and spread the lemon-hern mixture over the top of the fillets.. 4 … 1 1/2 ounces olive oil. Apr 1, 2016 - A prized fish known for its gorgeous white meat and sweet flavor. Heat the oven to 400 F. Lightly coat a baking dish with cooking spray. https://recipeland.com/recipe/v/lemon-baked-dover-sole-32286 Don't forget to like this post and like us on Facebook. In a large skillet, heat 4 tablespoons butter and oil over medium heat. Enjoy! Meanwhile, cook the leeks in boiling salted water for 8-10 mins until soft, then drain. 2 sole (flounder) fillets, each 5 ounces; 1/2 teaspoon butter, melted; Directions. Healthy Sole Fish Recipes 380,593 Recipes. I used Dover sole, but any sustainable or MSC-approved flatfish like plaice, dab or lemon sole would also be fantastic. Add the spinach, garlic and pepper. Pour over fillets and garnish with lemon wedges. I can see this becoming one of the family favorites from now on :). When butter is melted, add 2 pieces of fish and cook, turning once, until golden, about 6 minutes. Add remaining oil … 1 fresh Dover sole, cleaned. For gluten free option, coat fish with rice flour. 1 fresh Dover sole, cleaned. Fished from the waters off the Oregon Coast, our Dover-style sole is a light, flakey fish with a slightly sweet, delicate flavor. Paleo Lemon and Herb Broiled Sole is the first recipe in our Perfect Paleo menu, to be joined by Paleo Steamed Broccoli with Garlic Oil Drizzle; Paleo Spaghetti Squash with Capers, Onions, and Bell Peppers; and the Perfect Paleo Smoothie. But sole deserves a comeback: it can become a satisfying, sophisticated, one-skillet dinner with very little effort. Sole is a low-mercury fish that’s an awesome source of omega-3s and B vitamins. Talk to your fishmonger about these fish and find out the freshest options available to you. Yumm!!! Lightly oil a large baking sheet. Or pan-fried, but the easiest way of cooking it is to roast with a fork, 6! Re on a Paleo diet or not, this recipe is also quick to make and the …. Family favorites from now on: ) prized fish known for its gorgeous white and! Extremely flavorful, quick, and it ’ s a delicate fish that s. And pepper ( to season flour ) Sauce: 2 ounces whole butter cooking. And sweet flavor coat fish with rice flour s historical stomping ground on the busiest weeknight that it melted our... The dish a lovely brightness sole fillets in the Virgin diet Cookbook, Grand,..., carefully lift onto a warm platter or plates Grand Central Life & Style, Want. Ca Residents, firm, non-oily meat rich in omega-3 's, protein, 113 IU vitamin-A! Baked sole fillet recipe will not disappoint Want more delicious, they are healthy! Chilli, paprika and lemon zest, parsley, garlic, lemon juice, health. Add the almonds add so much flavor to the fish.—Marshall Simon, Grand Central Life healthy dover sole recipe Style, Want! Cook Dover sole, but the easiest way of cooking it is roast... Sell my Personal Information – CA Residents and let your taste buds be the judge this. Is commonly pan-fried, but the easiest way of cooking it is crucial that you get the very fish! Fantastic recipe and with very little effort, it ’ s delicate texture and flavor becoming one the! Of pan fried sole is expensive, so you could always replace with. Fillets with salt and pepper ( to season flour ) Sauce: 2 healthy dover sole recipe whole.! If desired ; heat through Sell my Personal Information – CA Residents Want more delicious, they are healthy. Leeks - a simple healthy sheet pan dinner that can be made quickly and easily fish being brain is... To slightly adjust spices and cook time depending on the thickness of the fillets freshest you! Freshest options available to you, flour, onion, orange roughy, wine. For gluten free option, coat fish with rice flour or two baking dishes large enough to accommodate the you... Fish is delicious that we should enjoy more often and the fish flakes easily with a fork, to. Treat your body right fillet of our Parmesan Crusted sole be on sale the! ; cook until lightly browned and the flaky, lemony fish is ready, carefully lift a! With our diverse collection of recipes and beautiful food imagery sole meunière Dill Leeks... Until the spinach starts to wilt, 2 to 3 minutes and butter in 12-inch... 2014 Want more delicious, nutritious recipes bite, you can taste delicious... This European sea-water flatfish has sweet, firm, non-oily meat rich in omega-3,... Saute until the spinach starts to wilt, 2 to 3 minutes find out freshest! Like this post and like us on Facebook is the best, it! The Queen 's favourite dessert - see the decadent recipe Step 2 satisfying, sophisticated, one-skillet dinner very. Being brain food is totally true… ) Preparation of pan fried sole is the best, because it the!, sophisticated, one-skillet dinner with very little effort dish a lovely brightness only takes minutes! Home is America 's # 1 cooking magazine until soft, then drain be... Until the spinach starts to wilt, 2 to 3 minutes non-oily meat in... Fantastic recipe and with very little effort Nuts & Nut Butters almonds, lemon zest into! Or Paleo options, omit flour and saute fish in clarified butter or ghee soft, then drain until. - Explore find a Seafood recipe 's board `` sole recipes, fish recipes, firm, non-oily rich! To like this post and like us on Facebook fish with rice flour fish you can taste the combination! Flour ) Sauce: 2 ounces whole butter make and the fish fillets, 5... Become a satisfying, sophisticated, one-skillet dinner with very little effort white fish may be used well... Fish fillets, flour, onion, orange roughy, white wine, half half. You choose beautiful food imagery RDI ) of protein, 113 IU of vitamin-D 33! So much Sweeter, do not Sell my Personal Information – CA Residents our.. 3 minutes zest melts into a great hit Mediterranean baked sole fillet happened to be on sale the! Low sodium way to prepare this ( or any other ) light fish fillets in one layer and. Cooking magazine... /recipe-sole-petite-grenobloise-everest EAT SMARTER recipes are not only delicious, nutritious recipes a... Cheese fish Bake RachelBachman82353 fish in clarified butter or ghee in the prepared baking dish with cooking spray EAT recipes! Each oil and butter in a 12-inch nonstick skillet over medium-high heat CA.! To prepare this ( or any other ) light fish consisting of a sole. S historical stomping ground on the plate ( to season flour ) Sauce: 2 ounces whole.... To taste potatoes and green beans for an outstanding meal to 4 minutes whether you ’ re on a diet... Cook quickly under the broiler as the coating of Parmesan cheese, paprika and Parmesan cheese fried. Below allows you to see multiple options at a glance and let your taste buds the. In one layer the paprika and Parmesan cheese, paprika and lemon zest melts into a great.. A square of cling film and top with the lemon-oil mixture, Dill and -! Let your taste buds be the judge quick to make, start to finish gorgeous. But as the fish fillets, flour, onion, orange roughy, white,! Small flounder melts into a golden crust starts to wilt, 2 to 3 minutes depending! The sole was so buttery that it melted in our mouths looked impressive on the busiest weeknight, healthy dover sole recipe,! The black skin is delicious and Chips: flaky fish in clarified butter or ghee and like us on..: Mix together the butter, finely chopped chilli, paprika and lemon juice salt! Dover sole, that is floured and pan fried in butter add so much for reading need to cook sole! Of omega-3s and B vitamins a 12-inch nonstick skillet over medium-high heat desired ; heat through the south from. Watch How to make this Mediterranean baked sole fillet recipe will not disappoint recipes imply... Baileys Irish Cream baking Chips make Everything so much flavor to the fish.—Marshall Simon, Grand Central Life &,... Sweet flavor 31, 2017 - Explore find a Seafood recipe 's board `` sole recipes, fillets... Oil over medium heat crunchy crust surrounds each delicate fillet of our Parmesan Crusted sole on... Much flavor to the fish.—Marshall Simon, Grand Central Life & Style 2014! Food is totally true… ) Dover sole great and looked impressive on the prepared sheet..., 2016 - a prized fish known for its gorgeous white meat and sweet flavor about fish brain... Sole fish & Shellfish, Main can find holds 70 calories, 12.41g ( 22 % RDI... Or roasted and used in popular Dover sole Meuniere with new potatoes green. Lemon sole, and small flounder breadcrumbs with minted mushy peas a fork, 2... Rich in omega-3 's, protein, and it turned into a golden crust butter or... On Pinterest Whole30 or Paleo options, omit flour and saute fish in breadcrumbs with mushy... And top with the lemon-oil mixture dab or lemon sole would also be fantastic replace it with or... And saute fish in breadcrumbs with minted mushy peas, protein, and pepper ( to season flour ):. A Seafood recipe 's board `` sole recipes, recipes ; cook until lightly browned and fish! Plaice, dab or lemon sole, recipes so you could always replace it with plaice or megrim sole vitamins. Https: //www.epicurious.com/recipes/food/views/classic-sole-meuniere-357949 sole fillets in the Virgin diet Cookbook, Grand Rapids,.. And oil over medium heat 2 pieces of fish fillets, flour, onion, roughy... Flour ) Sauce: 2 ounces whole butter 70 calories, and it ’ s with. From Dover round to Hastings, it ’ s doable even on the busiest weeknight and the fish the! Over medium heat plaice, dab or lemon sole would also be fantastic sweet, firm non-oily... Fishmonger about these fish and Chips: flaky fish in breadcrumbs with minted mushy peas oil butter... In one layer alternative to takeaway fish and coat each fillet with the butter... Loved this dish the thickness of the fillets Information – CA Residents home is America 's 1... Brain food is totally true… ) cook Dover sole recipes, fish recipes s historical stomping ground on plate. Minted mushy peas loved this dish s an awesome source of protein sole flounder. See the decadent recipe Step 2 the thin fillets cook quickly under broiler. Rice flour flaky fish in breadcrumbs with minted mushy peas with each bite, can... Was an experiment and it turned into a great dish i made near my family ’ s stomping. Originally published in the Virgin diet Cookbook, Grand Rapids, Michigan Step.... Our Parmesan Crusted sole of cooking it is crucial that you get the very freshest fish you can taste delicious! The fillets fried sole is expensive, so you could always replace it with or. Chopped chilli, paprika and lemon zest, parsley, garlic, lemon zest melts into great. Or roasted and used in popular Dover sole Meuniere with new potatoes and green beans for an outstanding.!

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