Pan-Fried Dover Sole Recipe In a Savory Lemon Caper Sauce (7 Ingredients, 25 Minutes) High Protein Recipes Mediterranean Diet Recipes Seafood Dinner Low Sugar Recipes

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. Read about the health benefits of protein.

This easy pan-fried 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)!

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)

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. (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.)
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. Store leftovers in an airtight container in the refrigerator.

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. 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.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get recipes in your newsfeed daily. Food, fun, health, happiness.