This Quick 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 published on January 28th, 2013. The post has been updated to include gluten free, Paleo and Whole30 cooking preparations and nutritional information. As an Amazon Affiliate, I earn commission on qualifying purchases.)
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 rice, or 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 low-car, Whole30 compliant, gluten free, and Paleo adaptable.
For low-carb, Paleo or Whole30, just omit the rice or regular flour when pan-frying and use clarified butter in place of the regular butter. For gluten free, substitute the regular flour for gluten free flour blend or rice flour.
Can you cook Dover Sole with the skin on?
What can you do with the fish skin?
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 do you cook pan-fried Dover sole?
First pat the sole dry with a paper towel. Then season with salt and pepper and dredge lightly with flour, (see notes) 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. The butter, caper and lemon sauce takes just a few minutes more.
Some of the items used in this post are available at my Amazon Affiliate Store.
Fast and Easy Pan Fried Dover Sole
- 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
- 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.