Easy Pan-Fried Dover Sole Recipe In a Savory Lemon Caper Sauce Is Seafood Done Right by Elisa Schmitz

Seafood Dinner
7 months ago

Easy Pan-Fried Dover Sole Recipe In a Savory Lemon Caper Sauce Is Seafood Done Right

Dover sole has a special place in my heart. Dover sole is one of the first seafood dinners my husband and I shared as a new couple, so when we see some fresh, wild-caught Dover sole fish, we try to enjoy it.

Dover sole live in the Pacific Ocean and are wild caught from Alaska to California. According to the National Oceanic and Atmospheric Administration (NOAA), U.S. wild-caught Dover sole is "a smart seafood choice because it is sustainably managed and responsibly harvested under U.S. regulations."

Dover sole is a white fish with a delicate, mild and sweet flavor, and a firm and dense texture. Dover sole has several health benefits, including that it is packed with omega-3 fatty acids (which is good for heart health) and protein, but is low in fat and calories.

This easy pan-friend Dover sole recipe requires only seven ingredients and is ready in just about 25 minutes. Here's your simple shopping list: Dover sole fillets, panko breadcrumbs, olive oil, garlic, shallot, fresh lemon juice and capers. The parsley or cilantro garnish is optional. The panko gives the fish a nice crunch while the shallot, lemon and capers give it some serious flavor. That's what I call seafood done right!

You can serve this savory seafood dinner with a salad and your favorite side dishes. I served it with a baked sweet potato, which I consider to be a side dish and vegetable all in one (just check out all the health benefits of sweet potatoes)!

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Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

  • 1 pound Dover sole fillets
  • 1 cup panko breadcrumbs
  • 4 tablespoons olive oil (divided)
  • 1 shallot, peeled and diced (about 1/4 cup)
  • 2 teaspoons minced garlic
  • juice of 1 lemon (about 2 1/2 tablespoons fresh lemon juice)
  • 1/2 cup capers
  • parsley or cilantro for garnish, optional

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Recipe Notes

  • You can use gluten-free panko breadcrumbs if you'd like this recipe to be gluten-free (as I did). You also can use flour instead of panko.
  • I prefer to squeeze my own fresh lemon juice, but you can use bottled in a pinch.
  • Store leftovers in an airtight container in the refrigerator.

Here's how to make it:

  1. On a flat plate, spread out the panko. Dredge the fillets in the panko on both sides. Season with salt and pepper, if desired.
  2. Heat half of the olive oil in a large skillet over medium heat. Add the shallot and garlic. Stir to combine.
  3. Place the fillets in the pan (I did two at a time because that's how they fit). If you need to add additional olive oil to the pan in between fillets, feel free to do so.
  4. Pan-fry the fillets for about 3 minutes on each side, depending on thickness, until cooked through and golden brown on each side. Remove fillets from pan and keep warm.
  5. To the pan, add the remaining olive oil, lemon juice and capers. Scrape the pan to ensure all the leftover shallot and panko are combined into the sauce. Stir to thoroughly combine then remove from heat.
  6. Serve the sauce over the fish. Garnish with parsley or cilantro, if desired.

Nutrition Facts Per Serving

Calories: 557

Total Fat: 20.5g

Saturated Fat: 2.1g

Cholesterol: 240mg

Sodium: 889mg

Total Carbohydrate: 7.3g

Dietary Fiber: 0.9g

Total Sugars: 0.3g

Protein: 85.5g

Vitamin D: 0mcg

Calcium: 92mg

Iron: 2mg

Potassium: 41mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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Elisa Schmitz
This is an easy and delicious fish dinner you can feel good about feeding to your family! #yum

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