Woah! We’re done with February? Here’s This week’s newsletter — our best yet. Subscribe if you haven’t already!

Dover Sole

Dover Sole

Dover Sole

Print RecipePin Recipe

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