This pan-fried Dover sole recipe is fast and easy to make. Made with capers and lemon juice, the delicious fish dish comes together in less than 20 minutes – perfect for a busy weeknight! This recipe is also adaptable for low-carb, Whole30, gluten-free, and Paleo diets.
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Cooking Dover Sole is Quick and Easy
I made fried Dover sole 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. Thankfully, this fish cooks up quickly in either a frying pan or in the oven, so I can easily grant her wish!
Paired with rice, mashed potatoes, broccoli, or any healthy side dish, it’s the kind of meal that you can throw together in a half hour or less on a busy night. Here’s what you’ll need:
- 1 pound Dover sole filets (4 filets around 4 ounces each)
- 4 Tablespoons flour for dredging
- 1 lemon, juiced
- 1/4 cup capers plus some juice
- 6 Tablespoons unsalted butter
- Parsley, chopped for garnish
- Salt and pepper
To make this recipe low-carb, Paleo or Whole30, you can omit the flour and simply cook the Dover sole pan fried in ghee or clarified butter. To make it gluten free, substitute the regular flour with gluten-free flour or rice flour.
Can You Cook Dover Sole With the Skin On?
Absolutely! Dover sole, rainbow trout and even salmon filets can be cooked with the skin on. Just remember to remove the skin before eating.
After I remove the skin from the fish, I give it a quick rinse to remove any sauce or salt, and crisp it up in a fry pan. I store it in the fridge and a small piece makes a nice treat for my pups.
How to Cook Dover Sole
First, pat the sole dry with a paper towel. Then season with salt and pepper and dredge lightly with flour, or omit the flour and sauté without it. Fish, and especially Dover sole, is thin and cooks quickly. Just 3-4 minutes per side, depending on the thickness of the fish.
Remove the fish from the pan and cover it to keep warm.
To make the sauce, melt 2 or 3 tablespoons of butter in the same pan, scraping up any browned bits. Add the lemon juice and capers and season with salt and pepper if necessary. Pour the sauce over the fish and sprinkle with fresh chopped parsley.
You can use this cooking method and sauce with any fish, such as calamari steaks, tilapia or sand dabs, but I think it’s the best Dover sole recipe!
This post was originally published on January 28th, 2013. The post has been updated to include gluten free, Paleo and Whole30 cooking preparations and nutritional information.
Fast and Easy Pan Fried Dover Sole
Ingredients
- 1 pound Sole filets 4 filets around 4 ounces each
- 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 unsalted butter divided
- Parsley chopped for garnish
- Salt and 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.
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jolly says
It looks so yummy and delicious. I just want to try it, it’s so easy to make at home easily at the dinner. It’s the best for working people. thanks for sharing this amazing article and recipe.
tom says
wow, this plater looks so delicious and yummy . i thinks its the perfect meal. that everyone would love to eat this. thanks for sharing this amazing article and delicious recipe of fast and easy pan fried dover sole.
Carli says
Its great fast recipe i will try this with mu kids and husband. I have great smoker.
Cynthia says
you don’t need a smoker for this. It’s cooked on the stovetop.
Ema walker says
This is too good about the fast and easy pan-fried Dover sole thanks sharing this article
Tammy says
This recipe comes together in a flash and is loved by all. I made it exactly as you wrote it and it worked out perfectly.
Cynthia says
Thank you so much for commenting! Yes, it really is fast!
4 name combiner says
yes, it is a super easy and instant cook recipe
Colleen T says
Followed recipe to the letter, and it was absolutely delicious! A big hit at my house. Thanks!
Cynthia says
Thanks so much! Glad you enjoyed it!
Lifevio says
You just can’t beat stuff like this, it’s such a terrific simple supper… Please include the capers as well; I frequently use them to a variety of dishes and find that they go well with fish.
Cynthia says
Capers are key!
catskillpacking says
This is my favourite recipe, and it’s incredibly adaptable because to the use of coconut oil for the lemon caper sauce, avocado oil for frying, and chickpea flour for dredging. It’s wonderful and meets all of my dietary requirements.
Cynthia says
thanks so much!
deliciouscooks.info says
In last few days, I was try to find a good recipe blog about pan-fried Dover sole recipe. I didn’t find any good blog post except your one. After read your blog I think it was so easy I must try this item in my home. Thank you, I hope you will continue your journey.
Slope Unblocked says
Oh this recipe is not difficult, thank you for sharing with us how to make it very detailed and easy to understand. I will take some time to cook this dish for my family, hope it will be delicious.
Buster R Allen says
This pan-fried Dover sole recipe looks absolutely delicious! The fact that it’s adaptable for different dietary needs makes it even better. I appreciate that you provided clear instructions on how to cook the fish and make the sauce, and the addition of capers and lemon juice sounds like it would give the dish a nice tangy flavor. Thank you for sharing this recipe!
Cynthia says
thank you!