I love mild, white fish. Light, flaky, lemony and a little salt and pepper. With a thinner fish like Dover sole or flounder I like to keep it simple. A meatier fish like halibut or striped bass may call for a poaching in tomato garlic sauce or a mango salsa, respectively. But with a light, white fish like sole - less is more. Baked Dover Sole is one of my favorite, no-fuss dinners to make.
Baked Dover Sole or Flounder is a Light, Healthy Dinner Option
When shopping for fish I do prefer wild caught fish. I'm not one to buy the "farm raised" since I don't know much about the conditions or cleanliness of such places. Therefore, I tend to stick with something that was caught in the wild sea! This is a personal choice of mine, and you are welcome to make your choice as well.
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Dover sole or flounder are one of my favorite types of seafood. I can usually find one or the other at the fish counter of my local supermarket. I have two favorite ways to prepare it. This Baked Dover Sole recipe here and a fried version which I hope to share with you in the coming months. This baked fish is a great, light healthy meal and I sautéed some carrots as a simple side dish. I also have a fantastic Simple Veggie Medley Sauté which would also be great with this fish. You could just as easily make a nice salad or steam some broccoli.
Cooking seafood at home is so easy and a fraction of the cost you'd pay ordering take-out. Hope you enjoy this!
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Please take the time to make delicious food for yourself and your loved ones. Gathering around the table to share a meal and conversation is such an important part of the human experience. If you need helping cooking, I'm here for you. You'll never be alone in the kitchen. Just follow along with my video and I'll be right there with you.
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Baked Dover Sole with Lemon & Onion
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 6 1x
Description
I love a mild, white fish! Lemon & onion are a perfect match with this easy baked Dover Sole. Low-maintenance, healthy and delicious.
Ingredients
- 2 pounds of Dover sole
- 3-4 lemons
- ½ of an onion
- ¼ cup olive oil
- Salt & pepper, to taste
- Parsley (optional garnish)
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Instructions
- Slice lemons (thin) so you have 12 slices total.
- Slice the onion (thin).
- Dover sole tends to come in thin narrow strips. I’ve found it’s easier to group a few strips together to make one portion.
- You'll need a large sheet pan for this. After you’ve grouped the portions, put the fish on a parchment paper lined sheet pan. Sole is a delicate fish so it will be easier to lift the fish off the sheet pan if you use parchment paper.
- Slice a couple of lemon wedges and squeeze fresh lemon on the fish.
- Put olive oil in a small dish and brush it on the fish.
- Salt and pepper the fish to taste - just a light sprinkling here.
- Place lemon slices on the fish (two per portion).
- Scatter onion slices on the fish.
- Bake in a pre-heated oven at 375 degrees for 20-25 minutes.
Notes
- You can easily use flounder or haddock for this recipe.
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