How to Cook Sole Fish

How to Cook Dover Sole

This recipe makes a single serving, however it’s easily scalable simply by multiplying the required ingredients by the total servings you’d like to make.

Ingredients for this Dover Sole Recipe

Kitchen Tools Needed for this Dover Sole Recipe

Oven-baked Sole recipe Cooking Instructions

1. Dry the fish:

   Pat the fish dry.

   

   The size of a sole fillet on the sheet pan.

2. Preheat Oven:

   Preheat your oven to 400°F (200°C).

3. (Skip If NOT using parchment paper) Prepare Sheet Pan:

   Line a rimmed sheet pan with parchment paper to make cleanup easier.

4. Place the Fillet:

   Place the dover sole fillet skin-side down (if skin-on) on the lined sheet pan.

   

   Sole on the sheet pan.

5. Add Olive Oil:

   Drizzle 1 to 1½ tsp of olive oil over the top of the fillet and gently rub it in with a brush or clean fingers to coat evenly.

6. Season Lightly:

   • Sprinkle 1⁄8 tsp salt and 1⁄8 tsp black pepper (or less) evenly over the top.

   • Avoid over-seasoning – it should enhance, not mask, the natural flavor.

7. Add Lemon and Parsley:

   • Squeeze 1 tablespoon of lemon juice over the top.

   • Lay 2–3 lemon slices directly on top of the fish.

   • Sprinkle 1 tablespoon chopped parsley over the top.

8. Bake:

   Place in the oven and bake for 8 to 10 minutes at 400°F, depending on fillet thickness. Sole is done when it flakes easily with a fork and is opaque in the center (internal temp: ~130–135°F).

   

   Allow dover sole to roast in the oven.

9. Let Rest:

   • Remove from oven and rest for 2 minutes.

10. Serve:

    Since this recipe uses lemon juice to add flavor, here is a fun and refreshing louisiana style dirty rice recipe to compliment the light lemon tanginess.

    

    A plating suggestion for this dover sole recipe.

Different Types of Sole Varieties

This popular and versatile low-calorie flatfish fillet is very adaptable to both lighter eating style or ethnic flavors with its mild flavor and tender, yet meaty texture. It is often found in a fillet form with minimal waste. The best cooking methods require minimal handling like poaching, steaming or pan searing, making it an ideal choice for health-oriented diets. This fish comes in four main varieties including Dover (as in this current recipe), Petrale, Rock and Rex.

How does sole compare to other seafood options?

Fish	Texture	Flavor	Common Uses	Price (avg)	Notes
Sole	Very delicate, fine	Very mild, slightly sweet	Sautéed, baked, steamed	$$$	Fragile and refined. Best with minimal seasoning.
Tilapia	Medium-firm	Very mild, neutral	Baked, pan-fried, tacos	$	Inexpensive, neutral profile.
Flounder	Very delicate	Mild and sweet	Sautéed, stuffed, steamed	$$	Good substitute for sole, but a very large fish.