Print

Easy Baked Dover Sole: A Healthy, Light, and Delicious Seafood Recipe

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

This easy baked Dover sole recipe is a light, flavorful, and healthy seafood dish perfect for a quick weeknight dinner. With just a few simple ingredients—lemon, olive oil, garlic, and herbs—you can create a gourmet-style meal at home in under 30 minutes.

Ingredients

Scale

Main Ingredients

  • 4 Dover sole fillets (or substitute with lemon sole, flounder, or plaice)
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 2 cloves garlic (minced)
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 teaspoon fresh parsley (chopped)
  • ½ teaspoon fresh thyme (or use dried thyme)
  • ½ teaspoon paprika (optional for added color)
  • 1 tablespoon white wine (optional, enhances flavor)
  • 1 tablespoon capers (optional for Mediterranean flavor)
  • 1 cup cherry tomatoes (halved (optional for sweetness))

For Garnish

  • Lemon slices
  • Fresh parsley

Instructions

Step 1: Preheat the Oven

  1. Preheat your oven to 375°F (190°C).
  2. Lightly grease a baking dish with a drizzle of olive oil or butter.

Step 2: Prepare the Fish

  1. Pat the Dover sole fillets dry with paper towels to remove excess moisture.
  2. Place the fish fillets in the prepared baking dish.

Step 3: Season the Fish

  1. In a small mixing bowl, combine olive oil, lemon juice, minced garlic, salt, pepper, parsley, and thyme.
  2. Drizzle this mixture evenly over the fish.
  3. Sprinkle with paprika (if using) for a hint of color.
  4. Add capers and cherry tomatoes around the fillets for a Mediterranean twist.

Step 4: Bake the Dover Sole

  1. Place the baking dish in the preheated oven.
  2. Bake for 12-15 minutes (for fillets) or 18-20 minutes (for whole fish).
  3. The fish is done when it turns opaque and flakes easily with a fork.

Step 5: Broil for a Crispy Finish (Optional)

  1. If you like a slightly crispy top, switch your oven to broil mode for 1-2 minutes.
  2. Keep a close eye to prevent burning!

Step 6: Garnish and Serve

  1. Remove from the oven and let it rest for 2 minutes.
  2. Garnish with lemon slices and fresh parsley.
  3. Serve immediately with your favorite side dishes.

Nutrition

Find it online: https://www.cuisinecrafted.com/oven-baked-dover-sole/