Dover Sole with Lemon Rind and Pine Nuts

If you don't find sole at the fish counter, choose flounder.


4 servings (serving size: 1 fillet)

Recipe from

Cooking Light

Nutritional Information

Calories 219
Caloriesfromfat 32 %
Fat 7.9 g
Satfat 0.9 g
Monofat 2 g
Polyfat 3.5 g
Protein 33.5 g
Carbohydrate 2.8 g
Fiber 0.4 g
Cholesterol 82 mg
Iron 1.3 mg
Sodium 583 mg
Calcium 37 mg


Cooking spray
3 tablespoons finely minced shallots
4 (6-ounce) Dover sole fillets
3/4 teaspoon salt
1/8 teaspoon freshly ground white pepper
1/4 cup pine nuts, lightly toasted and chopped
1 teaspoon finely grated lemon rind
1/3 cup dry white wine
Chopped parsley (optional)
Lemon wedges (optional)


Preheat oven to 375°.

Lightly coat the bottom of a 13 x 9-inch baking dish with cooking spray; sprinkle evenly with shallots. Arrange fish in an even layer over shallots, slightly overlapping, if necessary. Sprinkle fish with salt and pepper. Combine pine nuts and rind; sprinkle evenly over fish. Pour wine around fish, being careful not to dislodge topping. Bake at 375° for 15 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Garnish with parsley and lemon wedges, if desired. Serve immediately.


Cynthia Nims,

Cooking Light

November 2007
My Notes

Only you will be able to view, print, and edit this note.

Add Note