each oil and butter in a 12-inch nonstick skillet over medium-high heat. Carefully turn the fish over and cook for a further 4–5 minutes until golden brown and cooked through. Lower the Dover sole fillets into the hot sautee pan one at a time so there is approximately 2 inches of space between them. Place fish in a single layer on greased tray in air-fryer basket. Dover Sole Recipe - pan fried To serve 4 4 whole dover sole 4 oz (100g) butter milk 2 oz (50g) flour salt and pepper juice of 1 lemon 2 tablespoons fresh chopped parsley Wash and dry the fish. Each side will only need about 90 seconds, so don't go far. This is something of a minefield to give timings for, because domestic grills vary so much, as do shelf-distances from the source of the heat, so bear this in mind when following these guidelines. Whole Dover sole, lemon sole or plaice weighing 10-12 oz (275-350 g) – grill for 4-6 minutes each side. Debbie Major's simple pan-fried dover sole recipe is perfect for a romantic meal for two. Wrap and shape the butter in the cling film to form a sausage and tie up each end. Fillets of the above – 2-3 minutes each side. Step 2 – Easing the fish away from the bones Kippers weighing 9-10 oz (250-275 g) – 4 minutes each side. Add in about 3 tablespoons butter to the hot skillet. Dover sole has become a featured seafood item on gourmet restaurant menus around the world. Add the flour, salt and pepper to a shallow dish and mix them thoroughly with clean fingers. Fry over a moderate heat for 4–5 minutes, without moving, until richly golden. For Whole30 or Paleo options, omit flour and saute fish in clarified butter or ghee. Season the flour with salt and pepper. Make it for Valentine's day or as a quick weeknight meal. You could also fillet your flat fish at home. Deep-frying lemon sole is a delicious way to cook this remarkable fish. When the oil is hot cook the fish for 2 minutes until golden, then flip over and cook for another two minutes. Tilapia works well, too. Heat the oil in a large well-seasoned or non-stick frying pan. Jamie Oliver's guide on how to prepare Dover sole. When butter is melted, add 2 pieces of fish and cook, turning once, until golden, about 6 minutes. Combine mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets. It is fine if their tails stick out of the pan. Check the internal temperature of the fillets after they have baked for three minutes by inserting a probe thermometer into the thickest part of the flesh. Fish, I feel, can be very successfully shallow-fried. Meanwhile, dust the sole fillets in seasoned flour and shake off the excess. Approximate grilling times are: Dover sole is a bottom-dwelling flatfish that swims horizontally and has a different body structure from most fish. Toss around until all the fillets are well coated. Fillets of sole or plaice – 2-3 minutes each side. Lower the Dover sole fillets into the hot sautee pan one at a time so there is approximately 2 inches of space between them. Buy fresh Dover sole online from The Cornish Fishmonger. First, the fish must be dried thoroughly with kitchen paper, and because the flesh of white fish is so delicate, there needs to be some kind of coating – try seasoned white or wholemeal flour, beaten egg and breadcrumbs. When grilling, first remember to always line your grill pan with buttered foil, as this makes it easier to wash and prevents any fishy flavours from lingering in the pan. The idea is to seal the fish in the hot fat on both sides – it is only when the fat isn't hot enough that fried fish tastes oily. Move the sautee pan into a preheated 350-degree Fahrenheit oven when the fillets have been on the second side for approximately 90 seconds. Pan-Seared Lemon Sole This is one of those recipes you need to have in your repertoire. Pan fry over low heat for about 7 minutes per side. Cook for 1 minute, then carefully flip each sole fillet with a spatula. National Oceanic and Atmospheric Administration: United States Standards for Grades of Flounder and Sole Fillets, National Oceanic and Atmospheric Administration: Fish Watch: Dover Sole, Food Network: Dover Sole a la Meuniere by Chef Gary Hoffman. We used lemon sole, a flaky, mild-tasting white fish. Heat a large non-stick pan and add the oil. Coat the sole fillets in the seasoned flour dust off any excess. Add one of the soles, lower the heat slightly and add a small piece of the butter. Move the cooked Dover sole to a warm plate and squeeze a lemon wedge over it to release just a few drops of juice. At the market, look for flat fish such as sole or flounder; Pacific-caught are the most sustainable. My grandmother lived to be a hundred. Taste and adjust seasoning. Always drain shallow-fried fish on crumpled silicone paper (baking parchment) or absorbent kitchen paper before serving. To cook: Whole Dover sole or fillets can be fried as they are or coated in seasoned flour or egg and breadcrumbs, heat a little oil and butter in a frying pan, and cook fillets for 1-2 minutes on each side and whole fish for 8-10 minutes on each side. Heat a large skillet over high heat. White fish needs to be brushed generously with melted butter and basted with more melted butter whilst cooking to prevent any dryness. If you've got that right: 250g sole 8-9 minutes. This is a whole Dover sole that has been gutted A 400g fish is a good serving for one person for the main course Our Dover soles are landed on the South Coast of the UK Want easy Dover sole? The best Dover sole is skinned, brushed with plenty of butter and grilled to perfection. Heat half the butter in a large Fish fillets and steaks weighing 6-8 oz (175-225 g) – allow 5-6 minutes each side, flesh-side first, and have extra butter ready for basting during cooking. Shallow-frying guidelines are as follows: Whole Dover sole, lemon sole or plaice weighing 10-12 oz (275-350 g) each – 4-6 minutes each side. Place the fish in the pan, thinner side down, and fry for 2 minutes without touching, then turn the fish and cook for a further 2-3 minutes. Lift onto a warm serving platter or board. DIRECTIONS Mix the flour with seasoned salt and pepper in a shallow dish. Seafood connoisseurs appreciate the delicate texture and subtle flavors of this flatfish. Put the sole fillets into a clean plastic bag and season nicely with salt and pepper and a small handful of flour. Purchase whole skin-on Dover sole fillets or ask your fish monger to remove both fillets from the whole flatfish. In an exclusive video guide created to accompany the release of his cookbook, Fish and Shellfish, Rick Stein demonstrates how to cook and prepare Dover sole.Packed with useful tips and insight from Britain's best-loved seafood expert, this short video clip will equip you with all the skills and techniques you need to make cooking Dover sole a pleasure. Heat the groundnut oil in a large, heavy-based frying pan over a medium heat, add the sole skin-side down and fry for 2 minutes. Try our Dover sole fillets Serving suggestion: Perfect pan-fried Dover If in doubt, add a small cube of bread, which should sizzle quite fiercely; if it doesn't, the oil is not hot enough. For gluten free option, coat fish with rice flour. Heat 1tbsp of olive oil and 10g-20g butter in a large frying pan over a medium heat. Brown the butter in a large frying pan and add the sole fillets.They ought not be too tight in the pan (if necessary do two rounds of cooking). Fry fish in the hot oil until lightly browned and fish flakes easily with a fork, about 5 minutes per side. Warm 3/8 inch vegetable oil over medium to medium-high heat in a very large nonstick frying pan. You might need to lower the heat to medium after turning, depending on how hot your pan … The best way to cook a world-class ingredient like a Dover sole is to keep the recipe simple so the fish is the main focus of the plate. Whole mackerel weighing 8-10 oz (225-275 g) – make 3 diagonal scores on each side and, if you wish, tuck in a slice of lemon or lime, brush with melted butter and grill for 6-7 minutes each side. Print Recipe Pin Recipe Rate this Recipe. Pan-Fried Dover Sole with Lemon and Capers. I have, I'm afraid, eliminated deep-frying from my own cooking repertoire. Peel the dark skin from the back of the Dover sole fillets and dredge them quickly in the dish of flour to lightly coat all sides. Do you want something that’s packed full of flavour, is delicious and healthy? After you juice it throw in the lemon itself, cut up. Watch the oil as it's heating and you will see a shimmering haze that will cue you as to when to add the fish. Whole Dover sole recipe, this fish can be pan fried but it cooks more uniformely under the grill. Working one at a time, coat fish in flour, then in egg, and finally in panko, pressing to coat. Poached sole is a really quick and fail safe way to cook the fish. Place the floured fish in the pan, skinned side down. I loved her dearly and she was a wonderful cook. Warn guests that there may be a few tiny bones remaining that were missed. Whole herring weighing 6-8 oz (175-225 g) – score and butter as above and allow 4-5 minutes each side. If, on the other hand, you'd like to get a buttery flavour, then use half oil and half butter (on its own, butter burns too easily and can spoil the flavour). £48.95/KG (each portion is roughly 500g before preparation, the method will effect I have evocative memories of my grandmother shallow-frying skate wings, her favourite fish, which she first dipped into seasoned flour – they were golden and crisp at the edges and there were always special Victorian bone-handled fish knives and forks on the table. Heat the oil in a large, non-stick frying pan until hot. Gently turn the fillets over with a broad spatula when the first side is golden brown. Fish steaks and fillets weighing 6-7 oz (175-200 g) – 5-6 minutes each side. … Pan-searing and baking are the most common cooking techniques for lemon sole. These make water yummy. Shallow-fried fish makes a simple but very tempting supper dish, but you need to follow a few basic rules to get it absolutely right. Rub the fish with salt and pepper on both sides. Enter to win one of three maple ingredient boxes plus a copy of Cooking with Maple, naturally, Follow us Like us on Facebook Follow us on twitter Follow us on pinterest Print this page Email this page, Copyright 2001-2020 All Rights Reserved Delia Online, Win one of 3 Maple ingredient boxes plus a copy of Cooking with Maple, naturally, Grilled Cornish Mackerel with Salsa Verde, Delia's guide to storing your Christmas cake. Serve it plain or fancy it up with a caper butter sauce. Lay out a square of cling film and top with the mixed butter. There should be enough to cover the pan and give a depth of about 3 mm – and the most vital point is that it must be really hot. When the second side is golden, pop the fillets Pull out any bones that protrude from the flesh of the Dover sole fillets with a clean pair of needle-nose pliers. 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