
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.
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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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)
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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