Tips On Cooking Seafood - Dover Sole

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The fish type Sole and most importantly the Dover Sole is probably the most esteemed type of fish in the northern hemisphere. The Dover Sole in particular has a mild and delicate flavour with a relatively firm texture. They are also rich in some of the nutrients to form part of a healthy diet. It is calculated that 100 g of Sole flesh has 18.84g of protein, which makes up a major part of the recommended daily intake, it is also rich in omega 3.

Just as important it is great to eat, and an impressive sight on your plate. So how can you go wrong with such a fish? Well very easily, it needs cooking very simply. The three suggestions below are developments of each recipe, some fish can handle a multitude of variations, but experimenting with the great Dover Sole is not necessary.

Apart from Dover Sole there are other variants of fish in the Sole family, most of which are slightly cheaper

Tip 1. Plain, simple and brilliant cooking of the seafood Dover Sole

Buy a fresh Dover Sole from your fish supplier, ask them to skin the fish. At home lightly coat in seasoned flour and butter, for those with on a no gluten diet use corn flour. Additionally you can replace the butter with a mild vegetable oil, place on an oiled metal tray and grill until cooked and golden.

The cooking method is plain and simple, but the result is outstanding, just serve with a wedge of lemon.

Tip 2. Cooking Dover Sole for the undecided

How can the above be beaten?

Many people who are keen to try cooking seafood at home are concerned about the bones in fish, which in the case of a Dover Sole is hardly a problem since the fish easily comes off the bone. However to make it foolproof ask your fish supplier to fillet the skinned fish. You will then have four pieces to coat as above. In a warm oiled pan gently fry the individual fillets on both sides until cooked and serve as above. No bones, but still great fish.

Tip 3. Something a little different for cooking your Dover Sole

And this is a minor difference, which just 'poses up' the presentation. Ideal to impress the Boss or the mother in law! You need the fish skinned and filleted, but the fillet needs to be a whole one from each side. Starting at the widest point about 2cm from the top, cut down the fish starting in the middle then on either side, to form four strips. Just braid them together, either as two pairs or a foursome.

Cook as above, but take care on removing from the grilling tray and plating since the fish will be very delicate. Possibly serve with a light cream flavoured sauce dotted with shelled shrimps or prawns. But do not over complicate the dish.

About the author:- Henry Lord is a fanatical enthusiast and lover of all things seafood. He has been a professional chef for nearly twenty five years, so has experienced many traditional and innovative ways to cook and present food. He is also keen to promote seafood as a healthy source of our daily eating needs. The website http://www.cookingseafoodathome.com/ is written by him. It provides lots of tips on all aspects to helping you put a great seafood meal in front of your family or friends. Additionally if you visit the website now and enter your name and email address, you will receive for FREE the ebooklet on "Home Curing Of Fish". Other FREE ebooklets will follow each month.

Here's a sneek peak at some of the content as well as the table of contents of the cookbook, so you can have a better idea of what's in it for you!

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