Mediterranean Dover Sole

by jerseygirl on September 28, 2008 · 34 comments

It is Sunday night. Time to get everything ready for the week. I ran over to the grocery store to make sure I have lots of fruits and veggies to snack on. I like to start my Monday with some healthy eating. Of course, as the week progresses, it goes all downhill from there.

Last week, Dover sole was on sale. I like to make fish at least once or twice a week. I sauteed the sole in some olive oil and added some veggies for a great dinner. When hubby came home and saw what was on the menu, I could see his shoulders droop. But he was pleasantly surprised that the fish tasted good. He is not a big fish guy. But come on, we can’t eat cheesesteaks all the time!

So here you go with a healthy way to start your week. Next up, I will be showing off some awards I received and reviewing some Edy’s ice cream flavors. Time for me to go watch Desperate Housewives. Yippee! It’s the season premiere.

Mediterranean Dover Sole

1/4 cup flour
4 tsp dried Greek seasoning (or Italian), divided
1 1/2 lb Dover sole fillets
2 to 4 TBS olive oil
2 cloves chopped garlic
1 cup cherry or grape tomatoes, halved
1 jar (12 oz) marinated artichokes, drained but 1 TBS reserved liquid
1/4 cup finely chopped red peppers
salt and pepper to taste
sliced lemons for garnish

In a shallow bowl, mix together flour and 3 tsp seasoning. Dust the fillets with the mixture. Heat 2 TBS oil in a large frying pan on medium heat. Saute the fillets for a few minutes on each side or until fish starts to turn golden. If necessary, cook in 2 separate batches. Remove fish and keep warm on a plate. Add the garlic, tomatoes , artichokes and peppers to the pan. Add the remaining 1 tsp seasoning along with the 1 TBS juice from the artichokes. Cook a few minutes or until tomatoes and peppers are wilted. Pour the mixture over the fish. Season with salt and pepper to taste. Squeeze a few lemon slices over each portion of fish. Makes 4 servings.

{ 34 comments… read them below or add one }

nicole September 29, 2008 at 12:16 am

Mmmmm…. I bet that was a good dinner. It sure looks good.
http://www.testkitchenrecipes.blogspot.com

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Jenny September 29, 2008 at 12:34 am

Looks so pretty Lisa! I know what you mean about trying to eat better on Mondays, for some reason by Friday it all goes out the window. Ok, by Wednesday! Enjoy your show!

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Clumbsy Cookie September 29, 2008 at 3:43 am

I also like to have fish 1-2 times a week, and this one sure looks good. Anything clorful wins points with me, the eyes are the first to eat after all!

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Patsyk September 29, 2008 at 8:06 am

What a nice healthy meal to start the week! Yum!

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EAT! September 29, 2008 at 8:14 am

Looks great. We love fish at our house and I love using artichoke hearts with fish, pasta, and chicken. Hope you make it through the week being at least a little bit healthy.

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Stacey Snacks September 29, 2008 at 8:30 am

Lis,
There is that Dover Sole again from England!
I still can’t find it here in N. Jersey……I looked at Traders but no luck.
I will have to stick with boring filet of sole or flounder.
I love Dover sole, and I always order it when I see it on a menu, it’s so rich and buttery!
It’s Monday, you are inspriring me to eat something else besides apple cake for breakfast!

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HoneyB September 29, 2008 at 9:48 am

I’m always looking for ways to fix up my fish! Looks delish!

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Peter M September 29, 2008 at 9:51 am

Sole is a great fish, affoardable and forgiving (easy to cook).

I like that you kept it simple…one knows they are eating fish.

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kat September 29, 2008 at 10:24 am

That looks lovely, we really need to eat more fish around our place

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Allie September 29, 2008 at 10:29 am

The colors from the veggies look so good on the fish. Great way to start the week!

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Maria September 29, 2008 at 10:57 am

This dish looks very nice! We will see how well I eat this week:) I am trying to be better!

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Veronica September 29, 2008 at 11:13 am

What a great way to start the week! I haven’t made Sole in a long time-yours looks so healthy with all those veggies!

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Dawn September 29, 2008 at 11:14 am

You know I’m still drooling over those cheesesteaks!
I love cooking with dover, so delicate. And it cooks so fast too.
Mondays are a big workout day for me, since I’ve pigged out all weekend.
This meal looks so healthy and a good amount of flavoring

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Adam September 29, 2008 at 11:51 am

I love fish too 🙂 Not as much as cheesesteak, but we all have cravings right? Looking foward to the ice cream review too 🙂

Oh and congrats on Rutgers winning.

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Katherine Aucoin September 29, 2008 at 11:52 am

My husband and I love fish; however the girlz love seafood but won’t eat fish. Your sole looks fantastic!

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Aggie September 29, 2008 at 1:28 pm

We are totally on the same wave length Lisa, first the cheesesteaks now the fish, I’m posting a mediterranean like fish recipe tomorrow!

This looks so good! I’ve never tried Dover sole, I’ll have to look for it. Great looking dinner! And healthy!

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The Blonde Duck September 29, 2008 at 2:07 pm

I think it looks fabulous!

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Beth September 29, 2008 at 2:46 pm

This looks delish. We love fish but I perhaps don’t cook it as often as I should (bearing in mind we live right on the coast!)

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Tanya September 29, 2008 at 4:53 pm

I love fish..and this looks awesome!

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~Priscilla~ September 29, 2008 at 5:28 pm

i am not a big fish fan, but i will only eat my Dad’s grilled salmon….mmm! Your fish looks delicious and i love it when i have fresh veggies and fruits in the house!

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Reeni September 29, 2008 at 5:35 pm

I try to eat good during the week too but when the weekend comes, watch out, I certainly make up for it then. This dish looks lovely, light and delicious!

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Bridgett September 29, 2008 at 6:32 pm

Looks great Lisa, I would be happy with that as well. You can’t beat healthy and delicious all in one meal. Looking forward to the ice cream review!

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Jan September 29, 2008 at 7:27 pm

That looks absolutely yummy. I love fish and would eat it much more often, but the selection in OK is dire to say the least.

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Prudy September 29, 2008 at 7:54 pm

Wow, yummy! I need to get inspired and get some fish on.

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Debbie September 29, 2008 at 8:12 pm

I could never eat enough fish….love all kinds of fish. Your dish looks great and tasty!

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That Girl September 30, 2008 at 12:29 am

It looks so fresh and summery!

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Emily September 30, 2008 at 12:33 am

Oh! I love new fish ideas . . . and yours looks like a winner! Keep it coming!

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Paula September 30, 2008 at 2:48 am

Oh man, we just had sole last night, but it can’t compare to this! I just love what you’ve done here, especially with the artichokes. YUM!

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Clumbsy Cookie September 30, 2008 at 6:21 am

Hey Lisa, do you like Muffins? You better go visit my blog!

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hot garlic September 30, 2008 at 8:32 am

Yum! It looks simple and delicious. Good for you for doing it once or twice a week. In my mind I want to get there, it is just not my protein of choice to eat or cook with {or pay for!} but I really do like it once I decide to do it and go for it!

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Sara September 30, 2008 at 9:40 am

Your fish looks great, I love artichoke hearts!

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alexandra's kitchen September 30, 2008 at 10:50 am

Beautiful! I can get fresh fish at my Sunday farmers’ market. It’s always nice to start the week on a healthy note!

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Annie September 30, 2008 at 7:22 pm

I usually start the week off healthy as well, after the weekend I HAVE TO!
I always feel good when I eat fish and veggies… and very healthy 🙂

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Leslie September 30, 2008 at 8:41 pm

mmm..the sole look great!
I am sooooo behind in Desperate Housewifes..I havent even watched the last 2 episodes of last season!!

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