Dover Sole is a white flaky fish with a delicate, buttery flavor. You can grill it or pan sear it to create a delicious meal in no time at all. Using very thin filets of Sole eliminates finishing the fish in the oven. I pan sear the fish for 1 to 2 minutes per side and then pour the sauce over the top. Within 15 minutes, dinner is on the table. Serve with a fresh mixed green salad drizzled with a simple herb vinaigrette for a complete meal.
I found this recipe on Food Network but changed it a little since my parsley is going to seed. I have plenty of fresh oregano and sage so I chopped a handful of oregano and added about 6 medium size leaves of sage in 1 teaspoon of Truffle salt. Sprinkling salt over the herbs helps chop them faster.
Since we are browning the butter to create a nutty flavor, I decided to use hazelnut flour to coat the outside. Using hazelnut flour also give you more protein, fiber, valuable phytochemicals, Vitamin E, B Vitamins, potassium, calcium and magnesium. I did not measure the flour but I would estimate about 3/4 cup of hazelnut flour and 1/4 cup of all purpose unbleached flour.
To add more flavor and eliminate using two pans, cook the sauce first and pour into a Pyrex dish. Use butter for the sauce and olive oil or another oil that does well with high heat such as hazelnut oil or coconut oil. Only use a little oil or you will be frying the fish instead of pan searing it. The fish will taste great either way. Do try to use a flat bottomed cast iron skillet to pan sear. If you use one with ridges, you will not brown the entire fish and it will have stripes similar to the the ones on a steak from the grill.
1) Mix 3/4 cup of hazelnut flour and 1/4 cup of all-purpose unbleached flour on a plate. Lightly coat both sides of the Dover Sole and set aside.
2) Chop the herbs with some high quality salt. I used Truffle Salt. Add the 4 tablespoons of butter to a warm cast iron skillet and continue to stir while it browns. Add the 1 oz of wine and stir. Squeeze half a lemon over the sauce and stir. Now add the herbs, stir and remove from heat. Pour into a Pyrex dish/measuring cup and set aside.
3) Add 1 1/2 ounces of olive oil and heat until it shimmers. Place 2 or 3 pieces of Dover Sole in the hot pan and cook for 1 to 2 minutes on each side. Use tongs or a wooden spatula to flip the fish. It will be a golden brown color and very flaky. If you add too much oil, it will pop and the oil may burn you. Make sure you have an apron on when you begin and take off your nice shirt!
4) If the fish is too thick to cook all the way through on the skillet, place the pan in a preheated oven of 350 degrees for about 4 minutes and let rest for 4 minutes when you take it out of the oven. Drizzle the brown butter, herb wine sauce over the top. Add a pinch or 2 of Truffle Fleur de Sel with Italian Black Truffles for even more flavor. Enjoy!
Why You Want To Eat This!
- Oregano is known for the Italian aroma as well as it?s medicinal properties. The herb has potent antioxidants, anti-bacterial properties and is packed with vitamin K, fiber, manganese, iron, calcium, vitamin E, and tryptophan. Oregano contains the essential oils thymol and carvacrol which inhibit bacterial growth. Oregano can help with staph infections and Giardia, an intestinal infection found in stagnant water. In fact, research shows oregano is more effective at curing Giardia than the most commonly prescribed drug.
- Sage is also known as a culinary and medicinal herb. Sage can strengthen your nervous system and memory as well as can sharpen your senses. In the past, people used sage to treat strains, swelling, ulcers, and throat infections due to it?s anti-inflammatory properties.
- Hazelnuts may help with your allergies and you may eat less due to the amount of filling fiber. These nuts are a healthy fat and rich in Vitamin E, folate, potassium, calcium, copper, and magnesium. They are gluten free and work very well as a substitute for flour.
- Fish contains Omega 3′s that are good for your brain and heart.
- Fleur de Sel is a mineral rich salt hand harvested in ponds in France. Look for salts that have been certified organic from Nature & Progres to ensure the ponds are clean and not near a source that can potentially contaminate the pond.