Pan-fried Dover (Pacific) Sole
Recipe type: main
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 1#
  • 1 Tbsp. lemon or Key lime juice
  • 1 Tbsp. Dijon mustard
  • ¼ Tbsp. yellow mustard seeds
  • 1 Tbsp. high heat oil such as canola
  • 1# Dover (Pacific) sole filleted into small, thin pieces
  • salt
  1. Combine the lemon or lime juice and the mustard in a large bowl and mix together. Add the mustard seeds.
  2. Roll both sides of each piece of fish into the mixture until generously covered (if you run short, you can easily mix up a little more.
  3. Heat the oil in the cast iron pan on med-high heat until shimmering.
  4. Cook the fish for 4 minutes, or 3 minutes if you got the pan very hot, then flip the fish with a spatula. Check doneness, it ought to be very moist and tender.
  5. Remove immediately from the pan.
  6. Salt if desired and serve.
Recipe by Fit and Fed at