Dover Sole from Trader Joe’s…

Here’s a tasty secret, Dover Sole from Trader Joe’s…Everyone knows I love me some Trader Joe’s! I buy everything from TJ’s plus I’m always trying new things that they offer but I absolutely love their different selections of frozen wild-caught fish products!

This wild-caught dover sole is really good! Some of the best quality fish I’ve tasted in a long time. It’s fresh, doesn’t smell and doesn’t get mushy when cooked. I’ve prepared it several different ways with great success. One idea is to roast it with lemon pepper, olive oil and breadcrumbs at 425 F for 10 minutes. Another idea is to coat it in flour and pan fry in olive oil, topped with lemon slices, capers and parsley. It’s a delicate flaky fish so handle with care.

But here’s the best part- it’s $6.29/lb! To compare, my local shop sold it for $15.99/lb. and don’t even get me started on restaurant prices…

So, now you know, this is one of Trader Joe’s best kept secret.

TGIF!

Ali in the Valley






Dover Sole



  1. whole Dover sole or 4 smaller ones (gutted and skinned or TJ's frozen packaged.)

  2. plain flour 1 tbsp

  3. essesece 1 tbsp

  4. extra-virgin olive oil 1tbsp

  5. essence seasoning: (recipe attached)

  6. salmoriglio (is a Italian sauce of olive oil, lemon, finely chopped garlic and parsley)

  7. 2 tablespoons fresh lemon juice

  8. 2 tablespoons extra virgin olive oil

  9. 1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried parsley

  10. 1 teaspoon kosher salt

  11. 1 teaspoon grated lemon rind

  12. 2 garlic cloves (minced)

  13. Dash of freshly ground black pepper

  14. fresh parsley (small bunch/finely chopped)


  1. To make the salmoriglio, in a small bowl stir in the olive oil, lemon juice, chopped garlic, parsley, salt and pepper.

  2. Heat a large, ovenproof non-stick frying pan over a high heat. Dust the dover sole on both sides with flour seasoned with essence. Pour the oil onto a dinner plate and dip the sole on both sides until lightly coated. This ensures that only the oil needed is taken into the pan.

  3. Put the sole in the hot pan and fry hard on one side for 2-3 minutes until well browned. Carefully turn over and transfer directly into the oven. Cook for about 6 minutes then remove – use oven gloves as the handle will be extremely hot – and see whether it is ready. Test the sole by pulling at the skirt – it should come away with only the faintest resistance.

  4. Lift the fish gently onto a large warmed platter. Stir the salmoriglio, spoon over the fish and serve.


Essence

Inspired by Emeril


  1. 2½ tablespoons paprika

  2. 2 tablespoons salt

  3. 2 tablespoons garlic powder

  4. 1 tablespoon black pepper

  5. 1 tablespoon onion powder

  6. 1 tablespoon cayenne pepper

  7. 1 tablespoon dried leaf oregano

  8. 1 tablespoon dried thyme


  1. Combine all ingredients thoroughly and store in an airtight jar or container.

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