Dover Sole

Dover Sole

Dover Sole

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Easy, healthy, quick white fish recipe using dover sole.


  • dover sole fillets
  • extra virgin olive oil
  • salt
  • pepper



  1. Defrost Dover Sole Fillets (throw in fridge night before)
  2. Preheat oven to 425 (don’t preheat night before. ¬†wait until you’re actually going to cook the fish)
  3. Drizzle olive oil on roasting pan and on top of Dover Sole Fillets
  4. Add salt & pepper


  1. Cook for 3 minutes
  2. Flip fish (careful, the fish will probably be delicate and not flip like you might expect)
  3. Cook for another 5 minutes
  4. Fish should be opaque, but not dry.


  • Nutrition facts based on 4 oz fillets
  • One pack comes with about one pound (16oz).
  • Most people will want at least two fillets, so we said this recipe serves two people

Useful tips for Dover Sole