MM. RICHARDSON

Dover Sole Recipes

Dover Sole

Ingredients

  • 4 lbs of Dover Sole fillets.
  • Cashews
  • 1/4 stick butter
  • 2 Limes
  • 1 cup grated parm cheese
  • 4 eggs
  • Heavy Cream
  • Sea Salt
  • Ground Pepper

Instructions

  1. Mix eggs and cream In a separate bowl, Crushed the cashews. Add the parm cheese into the cashews melt the butter and add into the cashew and parm mixture Squeeze 1 1/2 of the limes over the cashew / parm mixture and blend in. dip the sole into the butter mixture and then into the cashew mixture. Lay sole flat and put some coat with mixture and roll up. Use a tooth pick to hold in place and put back into the egg mixture. Get ridged pan med hot and put a little olive oil in just before you put in the fish. Place fish into the pan and sear for about 2 minutes per side. Salt and pepper. Turn with two spatchaleas to turn the delicate fish. place on dish and serve with garlic rice and bread with olive oil and salt.

Variations

You can also roll the fish in the roll without the egg or cashew mixture.

Cooking time (duration): 60

Diet (other): High protein

Number of servings (yield): 6



Baked Dover Sole with Tomato Parsley Vinaigrette

Prep Time: 20 minutes
Cooking Time: 15-20 minutes
Makes: 4 servings

Method:

Preheat the oven to 425 degrees F.
Season the sole fillets with salt and pepper.
Roll the fillets up and place in a baking dish.
Combine the parsley, garlic and stock in a small bowl.
Pour the liquid into the dish.
Cover and bake the sole 15-20 minutes, or until just cooked through.
While this occurs, whisk together the vinaigrette ingredients in a bowl.
Place on dinner plates and spoon the vinaigrette over top.
Garnish with lemon and parsley and serve.

What to serve alongside:

Steamed nugget or mini new potatoes and stir-fry of summer vegetables, such as sliced bell peppers, sugarsnap peas and courgettes, would nicely accent the sole.

Options:

To add a little more colour to the vinaigrette use one red and one yellow or orange on the vine tomato to make it. Other herbs such as dill, tarragon or chives could replace or be used in combination with the parsley. For a sweeter tasting and darker-coloured vinaigrette use balsamic vinegar instead of white wine vinegar.

Nutrition:

Per Serving: about 206 calories, 32.5g protein, 6.7g fat (1.1g saturated), 2.3g carbohydrate, 0.5g dietary fibre, 90mg cholesterol, 188mg sodium. %RDI: 3% calcium, 6% iron, 5% vit A, 15% vit C, 9% folate.

The colourful vinaigrette gives the delicate sole a refreshing flavour boost.



Delicate Dover Sole is Delicious & Delightful!



It's really pretty easy to cook crazy-good filet of sole. I took a few dover sole filets (they're small so plan on two per person) and soaked them in whole milk for about 30 minutes. In the meantime I made a simple flour dredge to coat the filets with.


I mixed together...

1 1/2 cups all purpose flour
1 cup semolina flour
1 teaspoon kosher salt
1 teaspoon black pepper
1 teaspoon  Old Bay Seasoning
1/2 teaspoon garlic powder
1/2 teaspoon coriander powder
1/2 teaspoon celery salt

I used only about half of this flour mixture, btw.

I pulled the sole from the milk soak and then dredged them well in the seasoned flour. I coated both sides of each filet and let them hang out for about ten minutes before I cooked them. Letting them relax for a few minutes allows for the flour to adhere better to the fish, creating a nice crunch.


Dredge the milk filets in the seasoned flour.

I heated a large skillet over medium-high flame. Added about a 1/4 cup of olive oil and heated it until it was just barely smoking. I added the fish and pan-fried, without moving them too much, for about 5 minutes a side, until golden brown.



I drained the fish for about a minute on paper towels and then transferred them to a platter. I threw on a few lemon slices and some minced parsley.
It tastes even better than it looks!


Sole Meuniere



INGREDIENTS

  • 1/2 cup all-purpose flour
  • Kosher salt and freshly ground black pepper
  • 4 fresh sole fillets, 3 to 4 ounces each
  • 6 tablespoons unsalted butter
  • 1 teaspoon grated lemon zest
  • 6 tablespoons freshly squeezed lemon juice (3 lemons)
  • 1 tablespoon minced fresh parsley or thyme

DIRECTIONS

Preheat the oven to 200 degrees F. Have 2 heat-proof dinner plates ready

Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels and sprinkle one side with salt.

Heat 3 tablespoons of butter in a large (12-inch) saute pan over medium heat until it starts to brown. Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter.
Lower the heat to medium-low and cook for 2 minutes.
Turn carefully with a metal spatula and cook for 2 minutes on the other side.
While the second side cooks, add 1/2 teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan.
Carefully put the fish filets on the ovenproof plates and pour the sauce over them.
Keep the cooked fillets warm in the oven while you repeat the process with the remaining 2 fillets.
When they're done, add the cooked fillets to the plates in the oven. Sprinkle with the parsley or thyme, salt, and pepper and serve immediately.