Dover Sole

Luxuriously indulgent fish

  • Chefs call Dover Sole the ‘Rolls Royce of fish’
  • Fully prepared and kitchen ready
  • Cook simply to show off its flavour
  • Code: GRF626
  • Price per kg:
  • Item weight:
  • Servings:
Box Contains:
  • Dover Sole, whole,170g
Origin:UK
Produced:UK
Accreditation:MSC Certified

This mild, sweet fish is a special indulgence treat - a real delicacy which has been a mainstay of restaurant cuisine for decades.

 

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.

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-icon Frozen-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