Premium 4.5kg Bumper Meat Box now £50 - Shop now

Premium 4.5kg Bumper Meat Box now £50 - Shop now

Premium 4.5kg Bumper Meat Box now £50 - Shop now

Summer Sale now on - Shop now

FREE delivery on all orders over £50*

Total price:
Add to Wishlist

Wild Dover Sole, Pan Ready

Luxuriously sweet and mild fish loved by Chefs

Box Contains:
  • Dover Sole, whole,160g
Regular Price £8.00 As low as £8.00
Best value
(price per kg)
Weight: 170g (Serves 1)

Loved by Chefs, Dover sole is flavourful, with a soft, delicate texture. Fully prepared and ready to cook, simply pan fry with butter and lemon juice for a high-protein, low-fat meal.

Cooking Instructions:
 

Cooking guidelines from defrosted:

Pan-fry:

Rinse the fish quickly under cold running water then pat dry with kitchen paper.
Lightly coat in plain flour. Heat a large frying pan to a moderate heat and add a little oil.
When the oil is heated carefully add the fish and fry for 3-4 min, turn carefully and fry for a further 3- 4 minutes, just before it's fully cooked add some cubes of unsalted butter and baste the fish with the foaming butter.
Season with salt and pepper and finish with a squeeze of fresh lemon juice.
Remove the fish from the pan and allow to rest for 1-2 minutes before serving.
To serve remove the top fillets by sliding a palette knife under and lifting them off the bones. Once all the flesh is removed, lift the bones from the tail end to give access the two bottom fillets.
Trap the lateral bones (which run all around the outside edge of the fish and into the fillets) with a knife and drag them away.
Arrange the pieces onto preheated plates and sprinkle with the pan juices.

Oven bake:

Rinse the fish quickly under cold running water then pat dry with kitchen paper.
Using a sharp knife cut 2 incisions into the thickest part of the top fillets. This will allow the fish to cook evenly.
Preheat the oven to 200°C Fan / gas 6. Brush a large baking tray with a little oil and heat, once hot carefully place the fish skin side down into the tray, brush lightly with melted butter.
Season the fish with salt and pepper. And place in the middle of the oven and cook for approx. 6 - 7 minutes or until the flesh has turned opaque and lifts from the bone, test at the thickest part of the fish.
Half way through the cook brush the fish heavily with softened butter.
Remove the fish from the oven and allow to rest for 1-2 minutes before serving.
To serve remove the top fillets by sliding a palette knife under and lifting them off the bones.
Once all the flesh is removed, lift the bones from the tail end to give access the two bottom fillets.
Trap the lateral bones (which run all around the outside edge of the fish and into the fillets) with a knife and drag them away. Arrange the pieces onto preheated plates and sprinkle with the pan juices.

Please note: May Contain Bones

Nutritional Information:
 
(Typical per 100g)
  • Energy: 310kJ / 73kcal
  • Fat: 0.7g, of which Saturates: 0.2g
  • Carbohydrate: 0g, of which Sugars: 0g
  • Fibre: 0g
  • Protein: 16.7g
  • Salt: 2.8g

Storage
 

Frozen-iconFrozen-icon

Storage: Keep frozen at -18°C or below
Defrost: Defrost in refrigerator overnight. Do not re-freeze once defrosted
Shelf life defrosted: Store in refrigerator and use within 24 hours

Goes well with…

Total price: