Fast and Easy Pan Fried Dover Sole
User Reviews
5
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Prep Time
10 mins
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Cook Time
9 mins
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Servings
4 people
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Calories
268 kcal
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Course
Main Course
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Cuisine
French
Fast and Easy Pan Fried Dover Sole
Description
This recipe uses sole filets dredged in flour seasoned with salt and pepper, then pan-fried in butter until they develop a golden brown exterior and remain tender inside. Dover sole is a mild, delicate fish, and frying it in butter enhances its subtle flavor without overpowering it.
After cooking the fish, additional butter is melted in the pan to deglaze and capture browned bits, then combined with fresh lemon juice and capers. This sauce introduces bright citrus acidity and a salty, briny note from the capers, complementing the fried fish perfectly. Seasoning and fresh chopped parsley added at the end provide balance and visual appeal.
The dish is straightforward and suited for quick preparation, making it a good choice for a light dinner or lunch. It pairs well with simple sides that won't compete with the fish's delicate flavor, such as steamed vegetables or a light salad.
Ingredients
- 1 pound sole 4 filets around 4 ounces each, filets
- 4 Tablespoons flour for dredging (use rice flour for a Gluten-free version)
- 1 lemon juiced
- 1/4 cup capers plus some juice
- 6 Tablespoons butter divided, unsalted
- parsley chopped for garnish
- salt
- black pepper
Instructions
- Dredge filets in flour, season with salt and pepper.
- Heat 2 or 3 tablespoons of butter in a large skillet over medium heat, until melted. Quickly fry filets, 2 or 3 at a time for 3 or 4 minutes per side, depending on thickness, until golden brown on both sides. Remove fish, cover and keep warm.
- Melt 2 or 3 more tablespoons of butter, swirl in pan, scraping up bits, add the lemon juice, capers and season with salt and pepper if necessary. Serve over fish. Sprinkle with chopped parsley.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 268 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 268kcal | 13% |
| Carbohydrates | 9g | 3% |
| Protein | 16g | 32% |
| Fat | 19g | 29% |
| Saturated Fat | 11g | 55% |
| Cholesterol | 96mg | 32% |
| Sodium | 642mg | 27% |
| Potassium | 219mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 577IU | 12% |
| Vitamin C | 15mg | 17% |
| Calcium | 40mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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