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.
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!
- 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
- 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.