Pan-Fried Dover Sole with Capers and Lemon is a fast and easy-to-make fish dish for a busy weeknight. This meal comes together in less than 20 minutes!
(This post was originally publish on January 28th, 2013. The post has been updated to include gluten free, Paleo and Whole30 cooking preparations.)
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I made fish the other day and was pleased to hear my 17 year old say that she loved it so much, she wished we’d have it more often. We made pan-fried Dover Sole at mom’s house last weekend. The nice thing about fish, is how quickly it cooks up in either a frying pan, or in the oven.
Paired with left-over mashed potatoes and broccoli, it’s the kind of meal that you can throw together in a half hour or less on a busy night. You can use this method and sauce with any fish, such as calamari steaks, tilapia or sand dabs.
This pan-fried Dover sole recipe is also Whole30 and Paleo adaptable.
Just omit the rice or regular flour when pan-frying and use clarified butter.
Some of the items used in this post are available here for your convenience.
Pan-Fried Dover Sole with Lemon and Capers. For gluten free option, coat fish with rice flour. For Whole30 or Paleo options, omit flour and saute fish in clarified butter or ghee.
- Sole filets 4-5 ounces each
- Flour for dredging (use rice flour for a Gluten-free version)
- Juice of one lemon
- 1/4 cup of capers plus some juice
- 6 tablespoons unsalted butter divided
- Parsley chopped for garnish
- Salt and pepper
- 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.