How To Cook Dover Sole

We were poking around in the fish section at our Trader Joe’s. We had to do this exploratory quest as once again Trader Joe’s re-organized the area, and we can’t find anything! OK what I really should say was that Trader Joe’s has shuffled all the frozen items around, and now we are seeing all kinds of new stuff for the first time.

Which is exactly what happened!

We were searching for our usual salmon, but instead we discovered a whole package of Dover Sole! YUM! I love Sole as it is such a delicate/light fish.  So we bought the sole instead and had a fabulous couple of meals as a result. Trader Joe's Dover Sole

Dover Sole also cooks up super fast, so it is the perfect fish to  cook on a busy night. Here is what we did:

1. Thaw the fish (cool water in the sink)

2. Pre-heat your oven to 425~ nice and HOT.

3. On a foil-lined pan that is lightly oiled, arrange the fish in one level, brush with olive oil and sprinkle with salt and pepper. Trader Joe's Dover Sole 2

4. Roast in the oven for 5-10 minutes until fully cooked.

~ YES! Dover Sole is just that easy to cook!  You will love the sweet flavor of this fish and how fast it cooks in the oven.

Have you tried Trader Joe’s Dover Sole? What did you think??

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12 replies
  1. Delaina & Kris
    Delaina & Kris says:

    Sorry to hear you are Trader Joe’s free…. I think the closest store is in Santa Fe (Nice store by the way). Maybe a road trip? Cheers! Kris

  2. sarah
    sarah says:

    I just stumbled upon your website. I think it’s great, but noticed it hasn’t been updated in a while. Are you still updating? I’d like to subscribe if so.

  3. Delaina & Kris
    Delaina & Kris says:

    Hi Sarah

    Thanks~ we are glad you like the blog. We have taken a few months off as we moved to Kansas City and our Trader Joe’s store will not open up until July… but then YES! we will be back. Cheers! Delaina & Kris

  4. Delaina & Kris
    Delaina & Kris says:

    I am sorry that I don’t know for sure, but I would assume this is an Atlantic fish ~ Kristin

  5. Ivette
    Ivette says:

    I was at TJ’s earlier looking For an alternative To tilapia (it is hard To find tilapia that is not from China or southeast asía) And saw the Dover Sole. I’m not a big fan of fish but I can tolerate a mild flavor fish such as tilapia. Is this sole a good alternative?

  6. Delaina & Kris
    Delaina & Kris says:

    We love it and think Dover Sole is a nice mild fish ~ Give it a try and let us know what you think 🙂 Cheers! Kristin

  7. Mike
    Mike says:

    I had a horrible time with this fish.

    I rinsed it in cold water and dried it (it was so thin I almost broke all the filets) and then dipped in seasoned flour and shook off the excess. Tried to fry them quickly in butter (as suggested on the package), but they just fell apart. I couldn’t flip the filets they were so thin.

    I did some internet research and found that this fish is most likely a variation of sole called slim fish (hence the slimyness of it when it thawed). Dover sole is actually a very expensive fish that someone like Martha Stewart is bound to use.

    Has anyone else had trouble with this “Dover sole” like I have?

    I always have success with the TJ’s cod fish. Always yummy!

  8. Delaina & Kris
    Delaina & Kris says:

    Maybe try to bake or roast the fish in the oven next time? You are so right about them breaking and falling apart!

  9. Barbara
    Barbara says:

    I found it tasteless – did have success pan frying – dusted with flour… the saving grace was the Meuniere Sauce recipe from Liete’s Culinaria.

    It was ready and waiting for me to cook – so I did not see package – but it can’t be the real thing at that $$$

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