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3 votes | 11936 views

I seem to have a fetish with dover sole right now. It’s so plentiful and inexpensive, I keep looking for different ways to cook it. This easy recipe adapted from the barefoot contessa is really delicious. The slightly burnt flour in the butter gives it a nutty flavor with I just love. You can serve this with a simple rice or pasta and vegetable side.

Prep time:
Cook time:
Servings: 5 servings
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Ingredients

Cost per serving $0.33 view details
  • ½ c. all-purpose flour
  • 2 tsp Kosher salt
  • 1 tsp freshly ground pepper
  • 5 Sole fillets (I used Basa...if you use a small sole like Dover or Petrale, you'll probably need 12-15 fillets)
  • 6 Tbsp butter
  • 1 tsp grated lemon zest
  • 6 Tbsp freshly squeezed lemon juice (about 3 lemons)
  • 1 Tbsp parsley minced

Directions

  1. Combine flour, salt and pepper on a large plate. Pat the fillets dry with paper towels and sprinkle one side with kosher salt.
  2. Heat 3 tablespoons of butter in a large sauté pan over medium heat until slightly brown. Dredge 2 fillets in the flour mix on both sides and place them in the pan. Lower the head to med-low and cook 2 minutes. Turn carefully and cook for 2 more minutes, adding ½ tsp of lemon zest and 3 Tbsp of lemon over the fish. Put the fillets on an oven proof plate, pour sauce over them, and place in an oven to keep warm (about 200 F). Repeat the process on the remaining two fillets. Combine the fillets, sprinkle all with parsley and serve immediately.
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Nutrition Facts

Amount Per Serving %DV
Serving Size 57g
Recipe makes 5 servings
Calories 179  
Calories from Fat 123 69%
Total Fat 14.03g 18%
Saturated Fat 8.8g 35%
Trans Fat 0.0g  
Cholesterol 39mg 13%
Sodium 1034mg 43%
Potassium 71mg 2%
Total Carbs 11.51g 3%
Dietary Fiber 0.6g 2%
Sugars 0.51g 0%
Protein 2.65g 4%

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Reviews

  • John Spottiswood
    May 26, 2009
    This is really simple and straight-forward...nothing you haven't tasted before. But it's just so good! Try it and you won't be disappointed.
    I've cooked/tasted this recipe!

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