Dover Sole fillets

Dover Sole fillets

Sole or Dover sole, are an oval shaped flatfish which are highly prized for their fabulous taste and texture. Few fish command more respect in culinary circles than the true Dover sole. 

The ‘king’ of the soles, this superb fish has inspired many classic dishes such as Poached sole Bonne Femme, sole Veronique and sole a la Meunière. With a dark brown skin and a longer and narrower shaped body than other flatfish, Dover sole has a crisp white flesh, firm to touch, with an almost sweet taste.

Dovers range in size from 340g to 1.3kg. As it’s often too firm to cook immediately after being caught, it is usually best after one or two days when both texture and flavour is enhanced. Fish of 400-450g are perfect for serving whole a la meunière – skinned both sides, dusted in seasoned flour and pan-fried. A 680g fish will provide two portion-size fillets.

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  • Product Information

    Dover sole tend to live in deeper water in the winter but come into shallower water to feed and spawn when the weather warms up in the spring and summer.

    The name Dover sole is said to come from the fact that in the 1800s there was massive demand for this species from wealthy people in London. A regular and fast stagecoach service ran for most of the year to speed the catches of this species from the ports of Dover where the fish was caught in abundance to the capital to meet the demand 

    You'll find that Dover Sole is unlike other fish. It doesn't have the texture of a normal fish. Its flesh is more like a meat, and it has a delicate, mild, and sweet flavour. 

    Sole fish are a good source of selenium, vitamin B12 and phosphorus, as well as several other vitamins and minerals

  • Cooking Guide

    Cooking Guide

    serve-as-is.pngcross.pngDover Sole offers so much when it is cooked, i have not heard of any recipes including raw Sole, so i do not recommend.
    blend.pngcross.pngOnce again this is not something i have heard of, i am sure there are recipes on the internet but i think the greater rewards lay in cooking this fish. 
    fry.pngtick.pngGenerally a great way to cook Lemon Sole, If you Pan fry Skin side down on a hot pan for 5-8 min then remove the pan from the heat and turn the fish over, leave the Lid on and allow the residual heat to continue to cook the fish for a further 5-8 min.
    microwave.pngtick.pngLemon Sole can be microwaved very easily, it doesn't take long and holds its shape this usually takes 90 seconds and 2 minutes depending on the size of the fillet and the power of your microwave.
    grill.pngtick.pngLemon Sole is great under the Grill and can be done in as little as 5-6 minutes until lightly golden, but like the Dover I always find the key is in the preparation and butter and lemon brushed on to the Sole before going under the grill really help to bring out the flavour.
    oven-bake.pngtick.pngMany recipes suggest baking Lemon Sole and it is so easy to do, they take about 25-30 min at 220 degrees C.but once again this does depend on the size of the fillets.
    simmer.pngcross.jpgWhen Poaching your Lemon Sole make sure the water is well seasoned as this will add flavour to the fish, Bring your poaching liquid to a simmer over medium heat, and cook the fish for 5 minutes or until the center of the fish is opaque and it flakes easily when prodded with a fork. Times will vary according to the thickness of the fish, thinner fillets will cook quicker. 
    steam.pngtick.pngSteamed Sole is a very popular method of cooking the fish, The fillets are placed on a sheet of buttered parchment paper and into a hot pan, ensuring a gentle heat is used to cook and steam the fish to perfection in just a couple of minutes. 
    storage.pngtick.pngWe will supply Dover fresh, loose wrapped on the vans, or you can order it Vacuum sealed which will give it longer life and make it easier and less smelly to store. Keep it chilled or freeze it it will be fine for 2-3 days fresh, but use your nose and your brains for best results.

  • Nutrition Data
    Nutrition Facts
    For a Serving Size of 100 grams (100g)
    Calories70Calories from Fat 17.4 (24.8%)

    % Daily Value *
    Total Fat1.9g-
    Saturated fat 0.4g-
    Monounsaturated fat 0.5g-
    Polyunsaturated fat 0.4g-
    Trans fat 0g-
    Net carbs 0g-
    Sugar 0g-
    Fiber 0g0%
  • Recipe Ideas



    • 4 - 200g dover sole - skinned and cleaned
    • 3 tablespoons butter
    • 1 tablespoon ginger and garlic paste
    • 1 tablespoon garam masala
    • 1 tablespoon spicy salt or flaky sea salt
    • 1 heaping tablespoon capers
    • 100g baby shrimp
    • 3 tablespoons finely chopped coriander
    • 1 lemon quartered

    Method -

    1. Sprinkle the dover sole evenly with the garam masala and spicy salt.
    2. Then rub the ginger and garlic paste into the flesh of the fish and let sit for a few minutes.
    3. Heat a frying pan over high heat and add two tablespoons of the butter.
    4. When it is melted place the dover sole in the pan and fry for about two minutes per side. The fish needs to be cooked through and cooking times may vary depending on the size of the fish you are using.
    5. When the fish is cooked, place them on four warmed plates.
    6. Add the remaining tablespoon of butter to the pan and melt over high heat.
    7. Throw in the capers, baby shrimp and coriander and stir while the butter and shrimp begin to go brown.
    8. Pour this sauce equally over the dover sole and serve with lemon wedges.


        *The Curry Guy

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