Dover Sole with White Wine Caper Sauce

Dover Sole is an uncommon but delicious fish that is usually served in high end seafood restaurants. The reason it is so delicious is because it’s extremely low in fat, which makes it tasty if prepared properly. This easy recipe  is a great option for weeknight dinners or Sunday supper when you have time to cook something special. Although this is a delicate fish, that is very thin, it stays amazingly tender when prepared this way.

Dover Sole À la Meunière is a fancy name for this meal

À la Meunière is a French cooking term that means literally “in the manner of the miller’s wife”, which in turn indicates that there is flour involved. More specifically, it refers to fish that has been lightly floured in seasoned flour, then fried in butter, then served with a simple butter-based sauce.

Can I make this dish without the wine?

If you do not want to use wine in this recipe, you can substitute vegetable broth, and then add in a teaspoon of lemon juice for the acid. This dish comes alive with just a splash of lemon!

Want some more seafood dinner ideas? Check out this inspiration from A Pinch of Yum!

Where do I buy Dover sole?

We are land locked from water, so we buy our seafood from Whole Foods. The seafood section at our store stocks fresh and frozen seafood, which we buy the day we use it in our recipes.

Is Dover sole healthy?

Sole fillet is naturally rich source of minerals including iodine, calcium, zinc, potassium, phosphorus, and magnesium.  It is one of the finest sources of essential fatty acids, protein, minerals and fat-soluble vitamins like vitamin A, E and D.

Dover Sole with White Wine Caper Sauce

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Prep Time: 20 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 35 minutes minutes

Course: dinner, entree

Cuisine: French

Keyword: dover sole, fish, fish dinner, healthy dinner

Servings: 3 servings

Calories: 672kcal

Author: Bruce and Dina Miller

Ingredients

For the Dover Sole:

• 1 1/2 lbs. Dover Sole filets 8 oz. per person
• 1 cup flour
• 1 tablespoons Granulated Garlic
• 1 tablespoons Ancho Chili Powder
• 1 Teaspoon Black pepper

For the White Wine with Capers Sauce:

• ½ cup butter
• 1 medium shallot finely diced
• 3 cloves fresh garlic grated
• ¼ cup white wine
• Pinch of red pepper flakes
• 2 Tablespoon capers drained
• Salt and pepper to taste.

Instructions

For the Dover Sole:

• Mix flour, garlic granules, ancho chili powder & pepper in a shallow bowl.
• Heat 2 Tbls canola oil in a heavy frying pan.
• Working in batches of 3-4 filets (depends on the size of your pan), dredge the fillets lightly in the flour mixture.
• Place the first batch of filets in the hot oil and cook for 2 minutes. Flip and cook for two more minutes. Remove filets from the pan and keep warm in a 300 degree oven on a cookie sheet.
• Repeat steps 2-4 until all the filets are cooked.

For the white wine caper sauce

• Melt butter in a saucepan.
• Add in shallot and cook until softened.
• Next, stir in garlic and cook for 2 more minutes.
• Now pour in the wine and simmer for 5 minutes, to cook off alcohol.
• Sprinkle in a few red pepper flakes.
• Right before serving add capers until warm.
• Season with salt and fresh ground pepper.

Nutrition

Serving: 8ounces of fish | Calories: 672kcal | Carbohydrates: 38g | Protein: 51g | Fat: 35g | Saturated Fat: 21g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 195mg | Sodium: 1333mg | Potassium: 872mg | Fiber: 3g | Sugar: 1g | Vitamin A: 1744IU | Vitamin C: 2mg | Calcium: 61mg | Iron: 4mg

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