{"title":"Dover sole","description":"\u003ch2\u003eWhat it is\u003c\/h2\u003e\n\u003cp\u003eDover sole is a firm white flatfish with a fine, dense flake and a sweet flavour. We prepare it to order at the counter, whole and trimmed and skinned on both sides for cooking on the bone, or filleted. Priced by weight, trimmed, skinned and filleted by hand at no charge.\u003c\/p\u003e\n\u003ch2\u003eWhy choose it\u003c\/h2\u003e\n\u003cp\u003eDover sole is the flatfish to cook when you want something special with restraint. It holds its shape on the bone, its flavour is delicate and sweet, and it asks for little more than butter and lemon. Cooking it whole keeps it moist and makes it easy to lift the fillets off at the table.\u003c\/p\u003e\n\u003ch2\u003eHow it tastes\u003c\/h2\u003e\n\u003cp\u003eSweet, delicate and clean, with a firm dense flake that holds together far better than plaice or lemon sole. The flesh has a fine texture and a gentle flavour that butter carries rather than covers. On the bone it stays moist and pulls away in neat fillets.\u003c\/p\u003e\n\u003ch2\u003eHow to cook it\u003c\/h2\u003e\n\u003cp\u003eCook it whole on the bone, pan-fried in butter for a classic meuniere, \u003ca href=\"\/blogs\/journal\/how-to-grill-fish\"\u003egrilled with butter and lemon\u003c\/a\u003e, or baked at 190C. Dust a whole fish in seasoned flour, fry it in foaming butter, then finish with lemon and parsley. Fillets need only a minute or two a side.\u003c\/p\u003e\n\u003ch2\u003eWhat goes with it\u003c\/h2\u003e\n\u003cp\u003eBrown butter, lemon, capers and parsley. New potatoes, spinach and samphire. A dry white wine and very little else.\u003c\/p\u003e\n\u003ch2\u003eHow long it takes\u003c\/h2\u003e\n\u003cp\u003e\u003ca href=\"\/products\/dover-sole\"\u003eA whole Dover sole\u003c\/a\u003e pan-fries in 3 to 4 minutes a side, grills in 6 to 8 minutes, and bakes in 10 to 12 minutes. Fillets take 1 to 2 minutes a side. Times vary with size.\u003c\/p\u003e\n\u003ch2\u003eNutrition\u003c\/h2\u003e\n\u003cp\u003eDover sole is high in protein and very lean, with little fat. A typical portion carries around 18 to 20 grams of protein. It is a good source of B vitamins and a gentle, easily digested fish.\u003c\/p\u003e\n\u003ch2\u003eSustainability\u003c\/h2\u003e\n\u003cp\u003eAsk at the counter for the day's sourcing. We can advise on responsibly sourced Dover sole and on size and season, and suggest an alternative like lemon sole or plaice if you want one.\u003c\/p\u003e\n\u003ch2\u003eWhere to buy it\u003c\/h2\u003e\n\u003cp\u003eAt the counter at 18 Barnes High Street, cut to order, or delivered across south west London and shipped across the UK.\u003c\/p\u003e\n\u003cp\u003e---\u003c\/p\u003e\n\u003ch2\u003eCommon questions\u003c\/h2\u003e\n\u003ch3\u003eWhat is the difference between Dover sole and lemon sole?\u003c\/h3\u003e\n\u003cp\u003eDover sole is firmer, sweeter and denser, and holds its shape on the bone, which is why it is prized for cooking whole. Lemon sole is softer and milder and usually costs less. Both are flatfish.\u003c\/p\u003e\n\u003ch3\u003eShould I cook Dover sole on the bone or filleted?\u003c\/h3\u003e\n\u003cp\u003eOn the bone keeps it moist and gives you neat fillets to lift at the table. Filleted is quicker and easier to serve. We will prepare it either way at the counter.\u003c\/p\u003e\n\u003ch3\u003eHow do I cook Dover sole meuniere?\u003c\/h3\u003e\n\u003cp\u003eDust a trimmed whole fish in seasoned flour, fry it in foaming butter for 3 to 4 minutes a side, then finish with a squeeze of lemon and chopped parsley off the heat.\u003c\/p\u003e\n\u003ch3\u003eCan I freeze Dover sole?\u003c\/h3\u003e\n\u003cp\u003eYes, though it is a fish worth eating fresh. If you freeze it, wrap it tightly, freeze it quickly and defrost in the fridge overnight. The texture is firmest fresh.\u003c\/p\u003e\n\u003ch3\u003eHow do I know Dover sole is fresh?\u003c\/h3\u003e\n\u003cp\u003eIt smells clean and of the sea, the flesh is firm and springs back, and a whole fish holds its shape. We trim and skin it to order at the counter so you can see it.\u003c\/p\u003e\n\u003ch3\u003eIs Dover sole high in protein?\u003c\/h3\u003e\n\u003cp\u003eYes. A typical portion carries around 18 to 20 grams of protein and very little fat, which makes it a lean, gentle high-protein choice.\u003c\/p\u003e","products":[{"product_id":"dover-sole","title":"Dover Sole","description":"\u003cp\u003eDover sole is a firm white flatfish with a fine, dense flake and a sweet, clean flavour that butter carries rather than covers. The flesh holds together far better than plaice or lemon sole, and on the bone it stays moist and pulls away in neat fillets.\u003c\/p\u003e\u003cp\u003eAt the Barnes counter we prepare it to the cut you choose: whole and cleaned, trimmed of its fins, skinned on both sides for cooking on the bone, or filleted by hand. Skinned and on the bone is the classic way to cook it.\u003c\/p\u003e\u003cp\u003eDust a whole fish in seasoned flour and fry it in foaming butter for three to four minutes a side, then finish with lemon, parsley and the pan butter. Fillets need a minute or two a side.\u003c\/p\u003e","brand":"From The Sea","offers":[{"title":"Whole (cleaned)","offer_id":58313211740424,"sku":"FTS-DOVER-SOLE-1","price":10.0,"currency_code":"GBP","in_stock":true},{"title":"Trimmed","offer_id":58313211773192,"sku":"FTS-DOVER-SOLE-2","price":10.0,"currency_code":"GBP","in_stock":true},{"title":"Fillet","offer_id":58313211805960,"sku":"FTS-DOVER-SOLE-3","price":10.0,"currency_code":"GBP","in_stock":true},{"title":"Skinned","offer_id":58313211838728,"sku":"FTS-DOVER-SOLE-4","price":10.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1037\/2372\/9160\/files\/24-dover-sole_ad0dcf28-43de-40ad-9422-403e16d54000.jpg?v=1785174627"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1037\/2372\/9160\/collections\/24-dover-sole_3bfe3e35-8a29-43e2-af14-ad68a7a6bba3.jpg?v=1785185990","url":"https:\/\/fromthesea.co.uk\/collections\/dover-sole.oembed","provider":"From The Sea","version":"1.0","type":"link"}