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Dover sole

(5 ratings)

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Dover Sole recipe
Dover Sole recipe
  • Serves: 1

  • Prep time:

A king among fish, Dover sole has a delicate taste and slightly firm texture. This member of the flatfish family is best cooked whole and served with a butter sauce or squeeze of lemon.

Ingredients

  • 1 whole Dover sole (approx 300g)
  • Olive oil or melted butter
  • 1tbsp lemon juice
  • Lemon wedge, to serve

Method

  1. Preheat the grill to medium. Brush one side of the sole with the oil or butter. Sprinkle with half the lemon juice.
  2. Cook for 8 to 10 minutes, then turn the fish over. Brush with more oil or butter and sprinkle over the remaining lemon juice.
  3. Cook for a further 8 to 10 minutes. Garnish with a wedge of lemon and serve with seasonal vegetables.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 260(kcal)
  • Fat 15.0g
  • Saturates 8.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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(5 ratings)

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