I really love all fish, but Dover Sole is one of my favorites – not only because of its mild flavor, but it’s also a delicate fish that, when cooked properly, melts in your mouth. Dip fillets in flour, then in egg. Watch How to Make this Mediterranean Baked Sole Fillet: This baked sole fillet recipe will not disappoint. 2. Do I Need to Use Clarified Butter? Pacific Dover Sole is actually a Flounder and not a Sole.

This pan-fried Dover sole recipe is also Whole30 and Paleo adaptable. Dover sole is a bottom-dwelling flatfish that swims horizontally and has a different body structure from most fish. Dover sole fillet happened to be on sale at the fish counter of my favorite grocery store the other day; but you could certainly use other fish fillet options. 8 ounces skinless, boneless white fish fillets 3 tablespoons butter 4 cloves garlic, 2 minced and 2 mashed 1 medium white onion, minced ¼ cup all-purpose flour ½ cup hot milk ½ teaspoon ground black pepper 1 tablespoon chopped fresh parsley 2 large eggs ¾ cup breadcrumbs Vegetable oil, for frying . This mild white fish is naturally low in fat, and its lean, flaky meat tastes great plain or with a wide range of cuisines and sauces. Sprinkle with salt, pepper, and any other spices included in your recipe. Ingredients. What: Even though this abundant fish is called a sole, it is actually a flounder.

However, by replacing sole fish with other healthy fish varieties, you can still enjoy your favorite sole recipe or dish — but with a healthy and sustainable twist. In a large skillet, heat 4 tablespoons butter and oil over medium heat. You could certainly use Pacific Dover sole to make that recipe, but I decided to riff off of the original butter-wine-lemon base and take things in another direction. Meet Our Northwest Pacific Cod In addition to being a responsible and sustainable choice for dinner, Pacific Cod is absolutely delicious. I really love all fish, but Dover Sole is one of my favorites – not only because of its mild flavor, but it’s also a delicate fish that, when cooked properly, melts in your mouth. Sprinkle fish evenly with salt and 1/8 teaspoon pepper. Fast and Easy Pan Fried Dover Sole. Dover Sole, Pacific. Sole Fish Recipes + Healthier Sole Fish Alternatives.
Selected Recipes Fish with Caper and Butter Sauce, via sea2table.com Salsa Verde Sole, via HelloFresh Pacific Sole with Lemon and Ginger, via Diversivore Read Post Species Name: Microstomus pacificus Sustainability Rating: Yellow – Good Alternative . Home Groundfish Programs News Team Membership Contact Us Home Groundfish Programs News Team Membership Contact Us. Pacific Sole with Oranges & Pecans, via EatingWell; Pacific Sole Meunière, via Rosemarie’s Kitchen; Sole Rolls with Salmoriglio Sauce, via Patty’s Food . Sole fish is commonly pan-fried, baked or roasted and used in popular Dover sole recipes like sole meunière. What to Do. Directions. Meet Our West Coast Dover Sole West Coast Dover Sole (or Microstomus pacificus for our fellow fish nerds) cooks up quickly with sweet, delicate, and flaky fillets that deserve a place on your table. Traditional sole meunière uses clarified butter, because it is a little more stable, and doesn’t brown as quickly. This recipe is requested often in my family. Another fish to substitute: try SWAI from Walmart Substitute chicken broth for 1/2 of the butter. (So don’t pay a premium price for it!) An easy, fast and family-friendly recipe for Pacific Dover Sole or Petrale Sole.


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