Dover Sole with Lemon & Capers

This fast and easy recipe is perfect for weeknight meals. Lemon and butter complement Dover sole’s delicate flavor without overpowering it. It’s a good idea to incorporate seafood into your diet. The AmericanHeart Association recommends two servings of fish per week. Fish is a great source of polyunsaturated omega-3 fatty acids, which lower triglycerides and raise HDL cholesterol levels, reducing the risk for heart disease. Pair this dish with roasted potatoes and greens for a well-rounded meal.  

Makes: 4 servings

Time to cook: 20 minutes

Ingredients

1 pound Dover sole filets (4 filets around 4 ounces each)

4 tablespoons flour for dredging (use rice flour for a gluten-free version)

1 lemon juiced

¼ cup capers plus some juice

6 tablespoons unsalted butter divided

Parsley chopped for garnish

Salt and pepper

Cooking Instructions

1. Dredge filets in flour, season with salt and pepper.

2. Heat 2 or 3 tablespoons of butter in a large skillet over medium heat, until melted. Quickly fry filets, 2 or 3 at a time for 3 or 4 minutes per side, depending on thickness, until golden brown on both sides. Remove fish, cover and keep warm.

3. Melt 2 or 3 more tablespoons of butter, swirl in pan, scraping up bits, add the lemon juice, capers and season with salt and pepper if necessary. Serve over fish. Sprinkle with chopped parsley.

Nutrition per serving

268 calories; 19 grams fat; 0 grams trans-fat; 11 grams saturated fat; 2 grams monounsaturated fat; 7 gram of polyunsaturated fat; 9 grams carbohydrates; 1 gram fiber; 1 gram sugars; 16 grams protein; 96 milligrams sodium; 219 milligrams potassium.

Recipe by What a Girl Eats (www.whatagirleats.com)

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