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.
nicole September 29, 2008 at 12:16 am

Mmmmm…. I bet that was a good dinner. It sure looks good.

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!

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!

Patsyk September 29, 2008 at 8:06 am

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

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.

Stacey Snacks September 29, 2008 at 8:30 am

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!

HoneyB September 29, 2008 at 9:48 am

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

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.

kat September 29, 2008 at 10:24 am

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

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!

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!

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!

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

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.

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!

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!

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

I think it looks fabulous!

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!)

Tanya September 29, 2008 at 4:53 pm

I love fish..and this looks awesome!

~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!

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!

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!

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.

Prudy September 29, 2008 at 7:54 pm

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

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!

That Girl September 30, 2008 at 12:29 am

It looks so fresh and summery!

Emily September 30, 2008 at 12:33 am

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

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!

Clumbsy Cookie September 30, 2008 at 6:21 am

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

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!

Sara September 30, 2008 at 9:40 am

Your fish looks great, I love artichoke hearts!

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!

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 🙂

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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