Pan Fried Dover Sole Recipes - How To Cook Sole

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Dover Sole Recipes

Preparation Time: 5 Minutes
Cooking Time: 6 Minutes

From Cath

Dover sole is a flatfish, it boasts a delicate flavour and requires the minimum of cooking. Lemon sole can be used as an alternative according to availability of the fish and your personal preference. The Dover sole is thought by food gurus to have a superior taste but I think they are both splendid eating fish when prepared properly. Some 'experts' also maintain that the Dover sole tastes better when a couple of days old, my own philosophy is to eat fish as fresh as possible.

Sole can be fried, grilled or poached as fillets or whole fish, your fishmonger will usually skin and fillet the fish if you ask them according to your preference. The recipe is for medium sized fillets and the cooking times are more than doubled for whole fish. Serve with delicate flavours to get the full benefit of the sole; baby leaf spinach, asparagus tips, baby cabbage or baby carrots. For a great light lunch try with a mixed summer salad.

I was introduced to this pan fried method many moons ago when I was growing up in Kent, at that time sole was regarded as something of a luxury.

Ingredients: Serves 4
A large knob knob of butter
8 double fillets of Dover or Lemon sole.
About half a cup of flour
A large splash of extra virgin olive oil
Salt and pepper to taste

Cooking Instructions:

1. Place the fish in the flour and briefly bathe the sole until it has an even coasting.

2. Place half the butter and about two tablespoons of oil in a large frying pan (non-stick is best) on a medium heat.

3. Shake any excess flour from the fish and fry gently for about three minutes on each side. Add the rest of the butter when you turn the fish. The effect you're looking for is lightly golden on both sides, serve when warm.