Baked Dover Sole with Caper 'Butter' Sauce - #FitFoodFast

Baked Dover Sole with Caper 'Butter' Sauce - #FitFoodFast


I’m a fan of 1-pan dishes because there’s nothing that makes me happier than not a lot of clean up. Delicate, white fleshed fish like Dover Sole makes the perfect main course in this case because it’s perfect baked, and it takes no time. It’s also very affordable. If you can’t find it fresh, which is always best, I found a great source of wild-caught sole at Trader Joe’s. It runs about $5.99 a lb. which is a great deal. For this super simple dish, you just need 6 ingredients plus sea salt and white pepper: Wild Caught Dover Sole, Capers, Fresh Lemon, Grape Tomatoes, Flax Meal and Earth Balance Buttery Sticks. It offers the flavor of a beurre blanc sauce without the saturated fat.


Baked Dover Sole with Caper ‘Butter’ Sauce



1 Large Baking Dish

Nonstick Cooking Spray or Olive Oil

2 lbs. Wild Caught Dover Sole

1 Cup Grape Tomatoes

2 Fresh Lemons 2 tsp Zest (grate the zest first) then squeeze the juice

2 Tbsp Earth Balance Buttery Sticks, melted

3 Tbsp Ground Flax Meal

3 Tbsp Capers

Sea Salt and fresh ground Black Pepper



1) Preheat oven to 375F. Spray baking pan with a little non-stick cooking spray or coat with a thin layer of olive oil.

2) In a small bowl, whisk together fresh lemon juice, zest and melted Earth Balance until uniform.

3) Clean fish with Eat Cleaner Seafood & Poultry Wash. Place fillets of sole into the baking dish in one layer. Season with sea salt and fresh ground black pepper. Pour butter sauce over fish.

4) Sprinkle with ground flax meal, lightly patting down into each fillet. Top with capers. Arrange grape tomatoes around the edges of the sole fillets.

5) Bake for about 10-12 minutes or until fish is cooked through. Serve with farro, quinoa or a side of fresh greens. Buon appetito!

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