April, 2017, Low-Carb Food Challenge–Stuffed Dover Sole. April 14, 2017 Becky Leave a comment. Recently, Dover Sole was on sale. I remembered a simple recipe a woman at a fish counter had told me years ago, and I thought I’d try it again. It’s very simple, but elegant. I bought 1 lb Dover Sole, and laid it out flat. I took my garlic-salt grinder and ground garlic/salt …
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Season both sides with salt and pepper. Heat 1/16 inch clarified butter in a non-stick skillet over medium-high heat. Lightly coat the fish with flour, shaking off any excess. Immediately add fillets to the pan without crowding. Sauté until lightly browned on one side then carefully flip and cook the other side.
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For the Dover sole, dust the fish in the seasoned flour. Heat a large frying pan and add the oil. Once hot, add the fish skin-side down and cook for a couple of minutes. Turn over and cook for a further minute. Remove the fish from the pan and set aside to rest.
This pan-fried Dover sole recipe is also low-car, Whole30 compliant, gluten free, and Paleo adaptable. For low-carb, Paleo or Whole30, just omit the rice or regular flour when pan-frying and use clarified butter in place of the regular butter. For gluten free, substitute the regular flour for gluten free flour blend or rice flour.
Pan-Fried Dover Sole with Lemon and Capers. For gluten free option, coat fish with rice flour. For Whole30 or Paleo options, omit flour and saute fish in clarified butter or ghee. Dredge filets in flour, season with salt and pepper. Heat 2 or 3 tablespoons of butter in a large skillet over medium heat, until melted.
Ingredients 1 1 Dover sole, skin removed and outer scales removed 2 2 tbsp plain flour 3 Salt and pepper 4 3 tbsp olive oil 5 200g butter 6 1 lemon juice only 7 1 small bunch of flat leaf parsley chopped More ...