Dover sole is a flaky, delicate flat fish that takes very little time and preparation to cook. This recipe uses lemon, olive oil, and dill and a simple oven bake to create a healthy dinner. We had it as a side dish with leftover minestrone.
This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.
Ingredients ($7.50 total)
3/4 lb dover sole fillets – $6.22
2 lemons, juiced – $0.40
2 tbsp olive oil – $0.20
1 tsp garlic powder – $0.28
1 tsp dill – $0.28
Salt and pepper to taste
1. Place the sole fillets in a glass baking dish that has been greased with a bit of olive oil. Mix together the lemon juice, olive oil, garlic powder, salt and pepper, and pour over the fish.
2. Bake at 375F for 10-15 minutes until fish is not raw and flakes when touched with a fork. Remove from the oven and garnish with dill. Serve with rice, veggies, or any other side dishes you like.
Sustainability Score (explained here)
- Time to make: 3 = <1 hour
- Servings: 1 = <4 servings
- Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
- Deliciousness: 2 = decent meal
- Environmental impact: 1 = wowzers (flown in from overseas)
- Nutritional value: 3 = optimal nutrition
- TOTAL: 13/18
If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!