Not so long ago, Dover sole meant an overcooked fillet swimming in butter, dotted with tasteless dried herbs and soaked in too much lemon juice. But sole deserves a comeback: it can become a satisfying, sophisticated, one-skillet dinner with very little effort. The recipe can easily be doubled. Source: EatingWell Magazine, August/September 2005

EatingWell Test Kitchen


Ingredient Checklist


Instructions Checklist
  • Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.

  • Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.

  • Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately.

  • Makes 2 servings.


Ingredient Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. The best choices are Pacific, Dover or English sole. Other sole and flounder are overfished.

Cooking Tip: To toast chopped nuts or seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition Facts

185 calories; total fat 8.8g 14% DV; saturated fat 3.2g; cholesterol 65mg 22% DV; sodium 649mg 26% DV; potassium 366mg 10% DV; carbohydrates 11.2g 4% DV; fiber 2g 8% DV; sugar 6g; protein 16.2g 32% DV; exchange other carbs 1; vitamin a iu 493IU; vitamin c 43mg; folate 35mcg; calcium 64mg; iron 1mg; magnesium 37mg; thiaminmg.

Reviews (17)

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17 Ratings
  • 5 star values: 5
  • 4 star values: 5
  • 3 star values: 2
  • 2 star values: 3
  • 1 star values: 2
Rating: 4 stars
Basically this is just pan-fried fish topped with warmed fruit. Removing the membrane of the orange was tedious. I wasn't sure what to expect with the orange vinegar and butter combination. I think you need to make sure the orange has flavor to make it work -- and it's too easy to find a "meh" tasting orange in a grocery store. Otherwise if you pan-fry the fish correctly it'll taste just fine. Three stars for the taste an additional star because you can sneak in your fruit during dinner! Read More
Rating: 5 stars
This recipe is a keeper. Not sure kids would like it because of the tartness from the vinegar but it marries well with the oranges and gives the sole which is a bit bland a lot of flavor. I"ll also try it with tilapia. I forgot the dill and didn't miss it. If you happen to do Weight Watchers it's a 5 point entree by my count. Jo in TX Read More
Rating: 2 stars
I followed the directions almost to a T - used yellow onion instead of shallot - peeled the orange as per instructions etc. I thought it was bad. Maybe if I'd used a juicier orange or shallots as instructed it would have been better but I won't attempt again. Read More
Rating: 3 stars
Added some OJ just to make more sauce. I liked it the kids not so much. Read More
Rating: 5 stars
Wow! A new family favorite This has become a new family favorite. What I love about this recipe is that it is easy to make healthy and oh so flavorful. I just love how all these flavors come together. I am so happy I gave this recipe a try. Make sure you have fresh juicy oranges that makes a difference. NOTES: I made this dish with tilapia fillets and substituted champagne vinegar. Pros: Easy to make Healthy Flavorful Cons: None Read More
Rating: 1 stars
Strange meal The oranges shallots dill and fish combination was very strange. In my opinion the flavor was too off-the-wall and the dill and shallots were overpowering. Would not recommend or make it again. I only ate a couple of bites before throwing it away. Pros: Relatively easy to make Cons: Taste Read More
Rating: 3 stars
Tasty sauce needs tweaking Use tilapia in place of sole since that's what was available. Otherwise I think the orange I used was too small or not terribly juicy because I had a hard getting a properly saucy sauce. Next time I will use a larger navel orange and see if that produces a better consistency. Otherwise I really liked the combination of citrus and vinegar. Unfortunately I didn't have any dill which I think would add an additional brightness. I liked this enough that I will try it again in the future and see if I can work out the kinks. Pros: Very flavorful Cons: Be careful about amounts Read More
Rating: 1 stars
Odd Combination of Flovors The dish was very attractive and not hard to make I had all the ingredients and didn't need to shop for anything. I ate about half of one portion before scraping off the oranges and pecans. Don't know what to say it just didn't taste good. Fish and lemon or lime is great but oranges don't work. Pros: I live in Florida so pecans and oranges are plentiful Cons: The tastes just didn't blend well together Read More
Rating: 4 stars
Easy quick delicious nutritious I was looking for something quick and easy and this what it was. I'm not a huge cook so appreciated the simplicity. Pros: Easy quick delicious nutritious Cons: None Read More
Rating: 4 stars
This was my first recipe to make with this 1200 calorie diet. I was pleasantly surprised. It was great and my husband liked it too. Read More
Rating: 5 stars
This recipe convinced my husband! I prepared this as part of the 1200-calorie meal plan. It was so tasty and filling that my husband is sold on healthier supper meals. I used Alaskan cod. Fantastic! Pros: Delicious filling Cons: Takes a extra effort to prepare Read More
Rating: 5 stars
Better then I taught Soooooo easy and very tasty. I did it with tilapia (more flavour). That sauce is so easy and it was super easy to do. Read More
Rating: 2 stars
Okay...I guess I was actually disappointed with this dish. It was horrible but it was just okay. My family did not like it too much because there was not enough flavor to it. So personally no I would not recommend it. Pros: Easy to cook fast. Cons: Bland not enough flavor Read More
Rating: 5 stars
Awesome Dish I thought this dish was very good especially since I normally do not care much for fish. I used 1 Tbs of lemon juice as I cooked my fish and used tilapia instead of sole. It is definitely a dish I will make again! Pros: Very flavorful with very little sauce Read More
Rating: 4 stars
Really loved the flavors. I used tilapia instead of sole. I never would of thought of combining citrus with onion and roast pecans with vinegar. The flavors blended really well and made me want to keep eating! Read More
Rating: 4 stars
Solid recipe. I used red snapper instead because it was on sale at the store. I felt the marinade needed a bit of sweetness to balance out the citrus and vinegar so I added a touch of maple syrup! Read More
Rating: 2 stars
Just "OK" This recipe was just "OK" nothing special. I definitely would not make it again or reccommend it Cons: Too bland. Read More