Sunday, April 3, 2011

Susan's Spicy Dover Sole

Here’s a wonderful recipe from my friend Susan! She’s my official taster and maker of all things fish. She made up this recipe the other day and it turned out so well, she had to make it again the very next day. It sounds so very simple to make and is beautifully elegant in addition to being very healthy and low in calories - only 186 calories per serving! If you are a high protein person, the 31.5 g of protein makes this a dish you must try soon:

The nutrition facts can be found on Calorie Count.

Susan’s Spicy Dover Sole


2 Dover Sole fillets, about 6 oz total
6 shrimps, shelled, detailed, deveined, split, rinsed, and patted dry
2 T low fat mozzarella, shredded
2 teaspoons Old Bay Seafood seasoning, amount of seasoning is to taste (Chef Paul Prudhomme's Seafood Magic or your favorite brand will be just fine)
2 sun dried tomatoes with oil, sliced thin
4 T chunky salsa

Set the fillets in a oven safe pan lined with foil and sprayed with non-stick spray of your choice, lay three shrimps on top of each fillet, top that with one tablespoon of mozzarella, sprinkle with your favorite seafood seasoning (Susan uses Old Bay) drizzle a bit of the oil from the sun dried tomatoes on top of the seasoned cheese, lay the sun dried tomato strips on top, and bake 15 minutes at 400 degrees.

Fork lots of chunky salsa on top, then place under a broiler for another four minutes or so and enjoy immediately. Particularly good with either a spinach or mixed green salad.


  1. I think it sounds yummy! Is there an alternative fish? I don't believe I'll be able to find Dover Sole around me.

  2. Try Tilapia, very similar and I WILL try this! Sounds incredible and I need more fish in my diet :-)