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    • Yummy Pan-Fried Dover Sole

    Mark Sharron
    Easy
    20 minutes
    2
    Served with crisp new potatoes accompanied by a tasty tomato compote, this delicious recipe for pan-fried Dover sole will satisfy any fish lover. This is a great recipe for a quick fish dinner you can whip up in no time at all. In less than 30 minutes, you can make this meal! You can either cook this fish in the oven or in a large frying pan. Served with potatoes, broccoli, and rice, this is a quick dinner that assembles quickly. This recipe will work for fish of any kind, including snapper, calamari steaks, or tilapia.  
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    Ingredients

    • For the compote:
    • 3 tablespoons of olive oil
    • 2 shallots, chopped
    • A pinch of sugar
    • 250g cherry tomato, cut in half
    • 1 tablespoon of white wine vinegar
    • An ample amount of fresh parsley leaves, coarsely chopped
    • For the fish:
    • 200g of all-purpose flour
    • ½ teaspoon of cayenne pepper
    • 2 Dover soles (approximately 350g for each fish)
    • 5 tablespoons of sunflower oil
    • 50g of butter, cut into cubes
    • One-half lemon
    • Salt and black pepper to taste
    • Serve with buttered new potatoes

    Method

    • Preparation of the compote. In a large, non-stick frying pan, heat the oil and saute the shallots for two minutes. Season the fish lightly. After adding the tomatoes, cook them over medium heat for 2-3 minutes until they give off their juices. Pour the vinegar over, let the mixture simmer for several minutes, and garnish with coriander. Put it on a plate.

    • Let’s get started with the fish. By cutting off the head at an angle, you’ll be able to eliminate the thin chest portion as well. The next step is to remove the fins by snipping and cutting just within the body’s edge. Wash the fish. Use kitchen paper to dry. Now that you’ve trimmed your fish, you can fry it.

    • Combine the extra flour with cayenne pepper and add salt to a shallow baking dish. After coating each fish with seasoned flour, remove any excess flour. The fish should be set aside for later use.

    • A large nonstick skillet should be heated with a good amount of oil. It is imperative to act on time. It is best to have your pan at medium heat, not too hot. In a pan, fry the floured fish with the skin side down. The fish should be cooked without interruption for about four minutes, or until it is nicely browned.

    • Carefully turn over the fish, and continue cooking it on the other side for two to three minutes until it has reduced in size and has started to separate from the bone. Slice the butter into small pieces and stir it into the oil until it sizzles.

    • Cook the fish for a further 2-3 minutes, adding butter sauce continuously until it turns golden brown and is moist.

    • Over medium-high heat, stir in the lemon juice and cook for another 30 seconds. Once the fish has been removed from the heat, let it rest for two minutes.

    • Put the delicate fish flat with the fish skin up so that the bones can be removed. Follow the contour of the fish in the centre using a filleting knife. The fillets should be pushed away from the bone but left attached. Slowly pull out the main skeleton of the fish, separating the fillets gradually. Make sure the fillets are back to normal by gently pushing them back together.

    • Place on a large plate alongside the tomato compote and buttered new potatoes, garnished with parsley.

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