Lemon Baked Dover Sole
A very simple and healthy way to prepare the prized Dover sole that highlights its mild, buttery sweet flavor.
A very simple and healthy way to prepare the prized Dover sole that highlights its mild, buttery sweet flavor.
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 13 | ounces |
sole fillets
3 1/4 ounces each fillet |
|
| 2 | teaspoons |
butter
or non-fat margarine, melted - olive oil works too |
|
| 2 | teaspoons |
lemon juice
|
|
| 2 | tablespoons |
all-purpose flour
|
|
| 2 | teaspoons |
parsley leaves
fresh, chopped |
|
| ⅛ | teaspoon |
black pepper
|
*
|
| ⅛ | teaspoon |
paprika
|
*
|
|
salt
to taste |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 375.7 | ml/g |
sole fillets
3 1/4 ounces each fillet |
|
| 10 | ml |
butter
or non-fat margarine, melted - olive oil works too |
|
| 10 | ml |
lemon juice
|
|
| 30 | ml |
all-purpose flour
|
|
| 10 | ml |
parsley leaves
fresh, chopped |
|
| 0.6 | ml |
black pepper
|
*
|
| 0.6 | ml |
paprika
|
*
|
| 1 | x |
salt
to taste |
*
|
Directions
Rinse fillets thoroughly in cold water; pat dry with paper towels, season each side lightly with salt and set aside.
Combine melted butter (or olive oil) and lemon juice in a small bowl. Combine flour, chopped parsley and pepper in a shallow container.
Dip fillets in butter/lemon juice mixture and dredge in flour mixture.
Transfer fillets to a nonstick baking sheet, and drizzle any remaining butter/lemon mixture over fish. Sprinkle fillets with paprika.
Bake at 375℉ (190℃). for 15 to 20 minutes or until fish is golden brown and flakes easily when tested with a fork.
NOTE:
If a crisper texture is desired, broil baked fillets 4 inches from heat for 1 minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired.
