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.

EatingWell Test Kitchen
Source: EatingWell Magazine, August/September 2005

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Recipe Summary

total:
20 mins
Servings:
2
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Ingredients

Ingredient Checklist

Directions

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.

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  • 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.

Tips

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; protein 16.2g 32% DV; carbohydrates 11.2g 4% DV; dietary fiber 2g 8% DV; sugars 6.4g; fat 8.8g 14% DV; saturated fat 3.2g 16% DV; cholesterol 64.9mg 22% DV; vitamin a iu 492.9IU 10% DV; vitamin c 42.7mg 71% DV; folate 34.9mcg 9% DV; calcium 64.5mg 6% DV; iron 0.6mg 3% DV; magnesium 36.5mg 13% DV; potassium 365.9mg 10% DV; sodium 648.5mg 26% DV; thiamin 0.1mg 10% DV.
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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: 5 stars
07/07/2014
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: 4 stars
04/29/2017
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: 4 stars
08/19/2014
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
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Rating: 5 stars
02/25/2012
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: 3 stars
08/17/2016
Added some OJ just to make more sauce. I liked it the kids not so much. Read More
Rating: 3 stars
01/12/2015
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
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Rating: 2 stars
01/10/2017
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: 5 stars
03/25/2017
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: 4 stars
10/29/2011
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
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