Lime Brown Butter Shrimp is a simple, yet delicious dish! Large sautéed shrimp with butter, lime zest, garlic and spices is served over rice!

Do you enjoy eating shrimp? We do, and I’ve enjoyed making many different recipes featuring shrimp over the years! Today I want to share a delicious recipe for Lime Brown Butter Shrimp I believe you’re going to love!

The recipe itself is fairly simple to make. Butter is cooked in a skillet until it becomes “browned” (with a slightly nutty flavor), then the butter is infused with the finely grated zest from one lime. This adds a pop of citrus flavor that adds great taste to this dish.

The shrimp is cooked with seasonings (garlic, chili powder, cumin, salt and pepper) and a small amount of the browned butter until done. All the remaining browned lime butter is added to the cooked shrimp and heated through, and then served over rice.

That’s it! This shrimp dish is absolutely delicious, and truly is quite simple to make. Here’s how to prepare this yummy dish.

Scroll Down For A Printable Recipe Card At The Bottom Of The Page

First Things First

To start, get all the ingredients together. You will need butter, a pound of large shrimp, fresh thyme leaves, lime zest, minced garlic, chili powder, ground cumin, salt and pepper.

Place the shrimp on several layers of paper towels, and then blot them with another paper towel, to remove excess moisture.

Brown The Butter

Place 4 Tablespoons of butter in a large skillet and heat it on LOW heat until it has melted. Stir in fresh thyme leaves and continue cooking on LOW heat, stirring often, for 5 minutes, or until the butter becomes light brown in color and has a nutty aroma.

Remove the skillet from the heat and stir all of the lime zest into the browned butter mixture until incorporated. Pour the butter into a small bowl, but leaving about 2 teaspoons in the skillet.

Using the same skillet (with that tiny amount of butter in it), add the minced garlic. Sauté the garlic, stirring often, for about 1 minute. Be careful to not allow the garlic to burn or it can become bitter.

Now it’s time to cook the shrimp! Place the shrimp into the hot skillet in a single layer.

Season And Cook The Shrimp

Sprinkle the shrimp with the chili powder, ground cumin, salt and pepper, then stir until each shrimp is well coated with spices.

Lay the shrimp back out in a single layer and cook them for about 2 minutes, then turn the shrimp to the other side. Continue cooking until they have turned pink, are cooked through, and are no longer translucent in color.

The total cooking time will be between 3-4 minutes. Be sure to not overcook the shrimp because this can lead to them being “rubbery” in texture and you really don’t want that.

Pour the remaining browned butter lime mixture back into the skillet, and stir gently to coat the shrimp with the butter sauce.

Stir the browned butter in only until reheated (less than a minute), and then the  lime brown butter shrimp is done! Remove the skillet from the heat and serve immediately.

Serve The Lime Brown Butter Shrimp

To serve, place a bed of white or brown rice on each serving plate, then top each portion with about 5-6 large shrimp. Drizzle with some of remaining sauce.

This one pound bag of large shrimp yielded 5 large shrimp per serving (four servings total), but sometimes you can end up with 6 per serving depending on the provider. 

Garnish each portion with a fresh lime wedge, which adds another pop of flavor when squeezed over the shrimp! Serve immediately while hot… and enjoy this delicious meal.

I hope you have a chance to enjoy some Lime Brown Butter Shrimp, and trust you’ll enjoy it as much as we do! It really is quite easy to make but it has delicious flavor!

Thanks for stopping by, and I invite you to come back again soon for more delicious recipes! Take care, may God bless you, and have a GREAT day!

Looking For More SHRIMP Recipes?

You can find ALL of my recipes in the Recipe Index, which is located at the top of the page. I have lots of delicious shrimp recipes to check out, including:

• Shrimp Scampi
• Pineapple Coconut Shrimp Kabobs
• Fried Shrimp
• Szechuan Shrimp Stir-Fry
• Honey Garlic Shrimp

Want More Recipes? Get My FREE Newsletter!

I publish a newsletter 2 times per month (1^st and 15^th) with lots of recipes, tips, etc..
Would you like to join our growing list of subscribers?

There is a Newsletter subscription box on the top right (or bottom) of each blog post, depending on the device you use.
You can submit your e-mail address there, to be added to my mailing list.

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Recipe adapted from Lindsay, at: https://pinchofyum.com/orange-brown-butter-shrimp

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Lime Brown Butter Shrimp

Prep Time

8 mins

Cook Time

12 mins

Total Time

20 mins

 

Lime Brown Butter Shrimp is a simple, yet delicious dish! Large sautéed shrimp with butter, lime zest, garlic and spices is served over rice!

Category: Main Dish, Seafood

Cuisine: All Cuisines

Keyword: lime brown butter shrimp

Servings: 4

Calories Per Serving: 199 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

• 4 Tablespoons butter = ½ stick
• ½ teaspoon fresh thyme leaves
• 1 lime zest of
• 1¼ teaspoons minced garlic
• 1 pound large raw shrimp deveined, tail removed (about 20-25)
• ¼ teaspoon chili powder
• ⅛ teaspoon ground cumin
• ⅛ teaspoon salt and pepper (each) + more if needed, to taste
• 4 thin lime slices *optional garnish for each serving*

US Customary - Metric

Instructions

1. Place shrimp on paper towels; blot them with a paper towel, to remove excess moisture. Set aside.

2. Place butter in a large skillet; heat on LOW heat until melted. Stir in fresh thyme leaves; continue cooking on LOW heat, stirring often, for 5 minutes, or until butter is light brown in color and has a nutty aroma. Remove skillet from heat; stir in lime zest until incorporated. Pour the butter into a small bowl, leaving about 2 teaspoons in the skillet.

3. Using same skillet (with 2 t. browned butter in it), add garlic. Sauté garlic, stirring often, for 1 minute. Do not allow garlic to burn or it can become bitter.

4. Add shrimp to the hot skillet in one layer. Sprinkle with chili powder, cumin, salt and pepper. Stir until shrimp is coated with spices. Lay shrimp in a single layer; cook for 2 minutes, then turn shrimp to the other side. Continue cooking 1-2 minutes until they've turned pink, are cooked through and no longer translucent.

5. Pour remaining browned butter back into the skillet; stir gently to coat shrimp. Cook only until reheated (less than a minute). Remove from heat; serve on a bed of rice, garnished with a lime slice. Enjoy!

Recipe Notes

NOTE: The caloric calculation does not include the rice (served under the shrimp), as different types may be used (white, brown, etc.).

Nutrition Facts

Lime Brown Butter Shrimp

Amount Per Serving (1 g)

Calories 199 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 7g44%

Trans Fat 0.5g

Polyunsaturated Fat 1g

Monounsaturated Fat 3g

Cholesterol 213mg71%

Sodium 300mg13%

Potassium 313mg9%

Carbohydrates 1g0%

Fiber 0.2g1%

Sugar 0.1g0%

Protein 23g46%

Vitamin A 400IU8%

Vitamin C 1mg1%

Calcium 80mg8%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Here’s one more to pin on your Pinterest boards!

Teriyaki Shrimp Bowl is a delicious dish with shrimp, mushrooms, red, green and yellow bell peppers covered in an easy to make Asian sauce.

Last year I found a stir-fried shrimp recipe online and knew I had to try it! The original recipe was created using snow peas and peppers, and it looked fabulous, but I decided to “tweak” it just a little bit.

The best part of this recipe is it calls for 3 cups of fresh vegetables, which you can change to suit your taste. Even though I grow snow peas in our garden and had some available, I wanted to use some Baby bella mushrooms for this dish instead.

For this recipe, I used 1 cup of sliced mushrooms, and 2 cups of chopped bell peppers (a combination of red, green and yellow bell peppers) for great color and flavor.

You could use other veggies (total of 3 cups) like broccoli, bok choy, carrots, etc. to make this recipe “your own” and suit your personal taste. Here’s how to make this recipe for a Teriyaki Shrimp Bowl (shown served with white rice).

Scroll Down For A Printable Recipe Card At The Bottom Of The Page

Make The Teriyaki Sauce

Place water, soy sauce, brown sugar, minced garlic, honey, minced ginger, and toasted sesame oil into a small saucepan.

Turn the heat under the pan to Medium-High and stir until the brown sugar has dissolved (1-2 minutes). Once the sugar dissolves, turn the heat up to High, and let the sauce come to a boil, stirring often.

In a separate bowl, whisk a bit more cold water with cornstarch until it is lump-free. Stir the cornstarch/water mixture into the sauce.

Let the sauce boil, stirring often, for 1-2 minutes or until the sauce thickens. Remove the pan from the heat source and set the pan aside.

Stir-Fry The Veggies

Now it’s time to stir-fry the vegetables. You will need to use a large skillet, because the shrimp and sauce will be added to it later, as well.

Heat vegetable oil in the skillet on Medium-High. Once the oil is hot (but not smoking), add the chopped red, green and yellow bell peppers and sliced mushrooms. Stir to combine.

Season the veggies lightly with salt and black pepper (to suit your taste). Cook the veggies for 3-4 minutes, stirring often, until they begin to soften.

Now add a couple Tablespoons of water to the skillet, and continue to cook the veggies, stirring occasionally, until the water evaporates.

Transfer all the tender-crisp vegetables out of the skillet and into a bowl. Cover the bowl to keep the veggies warm, and set aside.

Cook The Shrimp

The shrimp I use when I make this recipe is one pound of large shrimp (approx. 31-40 count per pound). De-vein the shrimp and remove the shells but leave the tails on (to prevent shrimp from curling too much). If you prefer, you can easily remove the tails before cooking the shrimp (I’ve done both).

Grab some paper towels and give the skillet a quick wipe to clean it out. Pour in the remaining 2 teaspoons of vegetable oil and turn the heat to High.

Pat the shrimp dry with paper towels before adding them to the hot oil. When the oil is hot (but not smoking), add the shrimp to the skillet.

Season the shrimp well with salt and black pepper, then cook 2-3 minutes, stirring often, until they’ve turned pink in color, and are cooked through. NOTE: Don’t overcook them as overcooked shrimp can become “rubbery” in texture. 

Place the cooked veggies back into the skillet with the shrimp. Pour the sauce on top, and stir to fully combine these ingredients.

Cook on Medium High heat only until the dish is re-heated (1-2 minutes, max). Stir, to ensure all veggies and shrimp are coated with the sauce. Remove the skillet from the heat source and serve immediately.

Garnish And Serve The Teriyaki Shrimp Bowl

The Teriyaki Shrimp Bowl is delicious and can be eaten “as is”, BUT I highly recommend serving it on top of steamed white or brown rice OR Asian noodles!

Garnish each serving with sliced green onions and sesame seeds for even more color and flavor. This garnish is optional, but we think it finishes this dish perfectly!

Our family enjoys the shrimp and veggies served on a bed of steamed white rice. The bland rice pairs very well with the teriyaki shrimp and veggies, and helps turn this into a very filling meal.

I hope you (and those you love) enjoy eating Teriyaki Shrimp Bowls, and trust you’ll like them as much as we do! They are delicious, and full of great flavor.

Thanks for stopping by, and please come back soon for more family-friendly recipes. Take care, may God bless you, and I sincerely hope you have a GREAT day!

Looking For More SHRIMP Recipes?

You can find ALL of my recipes in the Recipe Index, which is located at the top of the page. I have some delicious recipes featuring shrimp  you might enjoy, including:

• Simple Szechuan Shrimp
• Fried Shrimp
• Honey Garlic Shrimp
• Shrimp And Penne Pasta Alfredo
• Pineapple Coconut Shrimp Kabobs

Interested In More Recipes? Get My FREE Newsletter!

I publish a newsletter 2 times per month (1^st and 15^th) with recipes, tips, etc..
 I would be honored to have you join our growing list of subscribers!

There is a Newsletter subscription box on the top right (or bottom) of each blog post, depending on the device you use, where you can submit your e-mail address to be added to my mailing list.

Find Me On Social Media:

Facebook page: The Grateful Girl Cooks!
Pinterest: The Grateful Girl Cooks!
Instagram: jbatthegratefulgirlcooks

Recipe adapted from (and with thanks to) Sara Welch, at: https://www.dinneratthezoo.com/shrimp-stir-fry/

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Teriyaki Shrimp Bowl

Prep Time

10 mins

Cook Time

10 mins

Total Time

20 mins

 

Teriyaki Shrimp Bowl is a delicious dish with shrimp, mushrooms, red, green and yellow bell peppers covered in an easy to make Asian sauce.

Category: Main Dish

Cuisine: Asian

Keyword: teriyaki shrimp bowl

Servings: 4

Calories Per Serving: 208 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

For Sauce:

• 3 Tablespoons low-sodium soy sauce
• 6 Tablespoons water
• 2 Tablespoons brown sugar
• 2 teaspoons honey
• 1½ teaspoons minced garlic
• 1½ teaspoons minced ginger
• ¾ teaspoon toasted sesame oil
• 1 Tablespoon cornstarch
• 1½ Tablespoons cold water

For Stir-Fry:

• 1 pound large shrimp (31-40 count per lb.) peeled/de-veined
• 2 cups bell peppers (red, yellow and green) any combination making 2 cups total
• 1 cup sliced mushrooms (I use baby bella)
• salt and pepper, to taste
• 2 Tablespoons water
• 1 Tablespoon vegetable oil **DIVIDED USE**

Optional Garnish: sliced green onions and sesame seeds

US Customary - Metric

Instructions

1. Heat soy sauce, 6 T. water, brown sugar, garlic, honey, ginger, and sesame oil on Medium-High in a small saucepan. Stir until brown sugar has dissolved (1-2 minutes); turn heat up to High. Let sauce come to a boil, stirring often.

2. In separate bowl, whisk 1½ T. cold water with cornstarch until smooth. Stir cornstarch mixture into the sauce. Let sauce boil 1-2 minutes or until sauce thickens, stirring often. Remove pan from heat; set aside.

3. Heat 1 t. vegetable oil in large skillet on Medium-High. Once oil is hot (but not smoking), add peppers and mushrooms; stir to combine. Season lightly with salt and pepper (to taste). Cook 3-4 minutes, stirring often, until they begin to soften. Add 2 T. water; cook veggies until water evaporates. Transfer veggies from skillet into a bowl. Cover bowl to keep veggies warm; set aside.

4. Wipe skillet clean with paper towels. Add remaining 2 t. vegetable oil; turn heat to High. Pat shrimp dry before adding to hot oil. Add shrimp. Season well with salt and pepper; cook 2-3 minutes until pink in color, and cooked through. NOTE: Don't overcook because overcooked shrimp can become "rubbery" in texture. 

5. Put veggies back into the skillet with shrimp. Add the sauce; stir to combine. Cook on Medium High only until re-heated (1-2 minutes). Stir, to ensure all shrimp/veggies are coated with sauce. Remove skillet from heat.

6. Serve over rice or noodles. Garnish with green onions/sesame seeds (optional),

Recipe Notes

NOTE: Caloric calculation does not include white rice, brown rice or Asian noodles, as they are recommended, but optional (type or quantity) for serving with this recipe.

Nutrition Facts

Teriyaki Shrimp Bowl

Amount Per Serving (1 (1/4 of total))

Calories 208 Calories from Fat 45

% Daily Value*

Fat 5g8%

Saturated Fat 1g6%

Trans Fat 0.03g

Polyunsaturated Fat 3g

Monounsaturated Fat 1g

Cholesterol 183mg61%

Sodium 769mg33%

Potassium 593mg17%

Carbohydrates 17g6%

Fiber 2g8%

Sugar 12g13%

Protein 25g50%

Vitamin A 2333IU47%

Vitamin C 96mg116%

Calcium 91mg9%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Here’s one more to pin on your Pinterest boards!

Batter-Fried Rockfish for two is a simple, yet delicious dish! Fresh rockfish fillets are coated with beer batter, then cooked until crispy!

Over the past several years, my husband and I have tried to eat more seafood, especially when we can find it on sale! Today I want to share a simple recipe for batter-fried rockfish.

I try to keep this mild-flavored fish in our freezer, because it is so versatile and can be grilled, fried, baked, used in chowders and it even makes great fish tacos!

My Inspiration For This Recipe

Our family was very fortunate to be able to cruise the British Isles last summer, and my husband and I loved sampling the beer-battered fish we found everywhere in England, Scotland and Ireland! The photos below were from meals we enjoyed in England and Scotland.

The fish and chips there are typically made using cod or haddock and they taste amazing, so I thought “why not try to make it using rockfish?”

I’ve previously posted a recipe for beer battered fish and chips and really liked the batter used. Because I really wanted to make a seafood recipe using rockfish, I tried it, and guess what? Rockfish fillets are wonderful prepared in this way (beer-battered and fried), as well! 

Okay… But What Is Rockfish?

Rockfish is also known as red snapper, striped bass, or Rock Cod throughout North America. It is a mild-flavored fish typically found in the Pacific Ocean off the northern coast.

Rockfish is also a great source of lean protein, because a serving of 5 ounces provides almost 2/3 of the daily protein requirements for adults. It’s also very low calorie, which is awesome!

Over the years I’ve cooked rockfish many different ways, and we have enjoyed them all. Here’s how to make THIS recipe for batter-fried rockfish.

Scroll Down For A Printable Recipe Card At The Bottom Of The Page

Prepare The Rockfish

This recipe is tailored to create two servings of batter-fried rockfish. You will need two rockfish fillets (no skin), about 5 ounces each.

Pat the pieces of rockfish dry with paper towels to remove any excess moisture. Set aside.

Make The Batter For The Fish

In a medium sized bowl, whisk flour, baking powder, milk, beer (or club soda) and olive oil together until combined and lump-free. This batter will be the consistency of slightly thinned yogurt. Set aside.

Combine flour, salt and pepper together on a large dinner plate. These dry ingredients will be used as part of the battering process. Place the plate on the kitchen counter, then put the wet batter mixture right next to it.

You need the plate and bowl close together, because you will be dipping fish fillets in each one, and don’t want to “drip” all over the kitchen!

Time To Batter The Rockfish

Dip the fish fillets, one at a time into the flour mixture on the plate. Turn to coat all sides with the seasoned flour, then shake off any excess flour.

Place the fish on a piece of wax paper or baking sheet, and then repeat the process with the other fillet.

Now dip each piece of floured fish in the wet batter, one at a time and turn, to fully coat the fish with the wet batter. Let any of the excess liquid drip back into the bowl.

Immediately roll this piece of fish back in the flour mixture, and set back on the baking sheet (or wax paper). Repeat this with the other fillet. Once they have been coated with flour/wet batter/flour, they’re ready to be fried.

Fry The Battered Rockfish

Heat oil (about an inch deep) in an electric skillet or large skillet on Medium-High heat until it is very hot (but not smoking!).

Check the temp with a digital food thermometer if you have one. The oil temperature should be right at 350°F. for best frying temperature.

Place each of the batter-coated fillets into the hot oil. The oil should bubble and sizzle when you add them. Be very careful when adding the fish to the oil, because it is very HOT!

TIP: If you are making a larger quantity, be sure to not overcrowd the fillets in the skillet. You may need to cook the fish in batches for the best results.

Cook the fish without disturbing them for 4 minutes, and then carefully turn the rockfish over to the other side.

Continue cooking for another 3-4 minutes, or until fully cooked through. NOTE: The cooking time may vary slightly depending on the thickness of the fish fillets you are using.

When done, the fish should be cooked all the way through and be golden brown and crispy on both sides.

Drain And Serve The Batter-Fried Rockfish

Transfer the batter-fried rockfish to paper towels, to help absorb any excess oil remaining on the outside of the fish.

Serve the batter-fried rockfish immediately with your favorite side dishes and enjoy this crispy dish. Add a slice of lemon to each piece of fish, to squeeze the juice on top, if desired!

The fish can also be served with tartar sauce and/or malt vinegar on the side, for added flavor, to suit your taste. Enjoy!

I hope you enjoy this meal for two, and trust you’ll enjoy the batter-fried rockfish as much as we do! In reality, it’s such a simple recipe, but it is really quite delicious.

Thanks for stopping by, and I invite you to come back again soon for more delicious recipes. Take care, may God bless you, and have a GREAT day!

Looking For More ROCKFISH Recipes?

You can find ALL of my recipes in the Recipe Index, which is located at the top of the page. I have a great variety of delicious rockfish recipes for you to choose from, including:

• Southwestern Fried Rockfish
• Pan-Seared Rockfish with Fresh Herbs
• Panko Crusted Rockfish
• Krispy Rockfish Fillets
• Garlic Parmesan Rockfish

Want More Recipes? Get My FREE Newsletter!

I publish a newsletter 2 times per month (1^st and 15^th) with lots of recipes, tips, etc..
Would you like to join our growing list of subscribers?

There is a Newsletter subscription box on the top right (or bottom) of each blog post, depending on the device you use.
You can submit your e-mail address there, to be added to my mailing list.

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Facebook page: The Grateful Girl Cooks!
Pinterest: The Grateful Girl Cooks!
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Batter-Fried Rockfish

Prep Time

10 mins

Cook Time

8 mins

Total Time

18 mins

 

Batter-Fried Rockfish for two is a simple, yet delicious dish! Fresh rockfish fillets are coated with beer batter, then cooked until crispy!

Category: Main Dish, Seafood

Cuisine: American

Keyword: batter-fried rockfish

Servings: 2

Calories Per Serving: 382 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

• 10 ounces rockfish fillets = 2 fillets, about 5 oz. each

For Dry Ingredients:

• ½ cup all purpose flour
• ½ teaspoon salt
• ½ teaspoon pepper

For Wet Batter:

• ½ cup all purpose flour
• ¾ teaspoon baking powder
• 4 Tablespoons beer (can substitute club soda)
• 3½ Tablespoons low-fat milk (1%)
• ¼ teaspoon extra virgin olive oil
• vegetable oil for frying about 1" deep in skillet

US Customary - Metric

Instructions

1. Pat rockfish fillets dry with paper towels to remove excess moisture. Set aside.

2. Whisk flour, baking powder, milk, beer (or club soda), olive oil in medium bowl until combined/lump-free. Batter will be consistency of thin yogurt. Set aside.

3. Combine then spread flour, salt and pepper on large dinner plate. Set plate on kitchen counter, with bowl of wet batter mixture next to it.

4. Dip fish fillets (1 at a time) into the flour mixture on plate. Turn to coat all sides. Place fish on wax paper or baking sheet; repeat with other fillet.

5. Dip floured fillets in wet batter in bowl (1 at a time). Turn to fully coat all sides. Let any excess batter drip back into the bowl. Immediately roll battered fillet back in flour mixture then put back on baking sheet (or wax paper). Repeat with other fillet. Once coated with flour/wet batter/flour, they're ready to be fried.

6. Heat oil (1" deep) in an electric skillet (350℉) or a large skillet on Medium-High until very hot (but not smoking). Check oil temp with food thermometer. Oil temp. should be 350°F. for best frying conditions. Place batter-coated fillets into hot oil. Oil should bubble/sizzle when fish is added (it's HOT!).

7. Cook fish (without disturbing) for 4 minutes; carefully flip fillet to the other side. Continue cooking another 3-4 minutes, or until fully cooked through. NOTE: Cooking time may vary slightly depending on thickness of fillets you use. When done, fish should be cooked all the way through and golden brown on all sides.

8. Drain fish on paper towels, then serve immediately with lemon slices, tartar sauce and/or malt vinegar on the side, if desired. Enjoy!

Recipe Notes

NOTE: The oil used to fry the fish in is not calculated in the caloric calculation, because the amount used may vary depending on the size skillet used.

Nutrition Facts

Batter-Fried Rockfish

Amount Per Serving (1 five oz. fillet)

Calories 382 Calories from Fat 27

% Daily Value*

Fat 3g5%

Saturated Fat 1g6%

Trans Fat 0.03g

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Cholesterol 72mg24%

Sodium 700mg30%

Potassium 820mg23%

Carbohydrates 51g17%

Fiber 2g8%

Sugar 2g2%

Protein 33g66%

Vitamin A 75IU2%

Calcium 131mg13%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

Here’s one more to pin on your Pinterest boards!

Dover Sole Mediterranean Style is a delicious dish with fillets baked on zucchini, and topped with tomatoes, capers, olives and Parmesan.

A lot of information has been published lately on social media explaining why a Mediterranean-inspired way of eating (or typical diet) is often a very healthy choice.

While I do not follow a Mediterranean diet, I have found many delicious low-fat recipes from this region in my cookbooks and food magazines, and we like them very much!

This recipe for Dover Sole Mediterranean Style is one we really, truly love. I found the original recipe in one of my cookbooks, made several ingredient changes, and ended up with this recipe we enjoy a lot!

Overall it is a very simple recipe to make, and the fish has GREAT flavor, thanks to zucchini, garlic, tomatoes, onions, kalamata olives, capers, lemon juice, green bell peppers and Parmesan cheese! Here’s how to make it.

Scroll Down for A Printable Recipe Card At The Bottom Of The Page

Pat The Dover Sole Dry

The first thing you will need to do is preheat your oven to 400°F. ( 204.4°C.). After that, pat the Dover sole fillets very dry using paper towels.

For this recipe you will need four boneless, skinless fillets, each weighing between 4-6 ounces each. Once dry, set the fish aside.

Sauté The Veggies

Heat 2 teaspoons olive oil in a large skillet on Medium-Low heat (can use baking spray as a substitute, if desired). Add sliced zucchini, onion, green pepper, and minced garlic to the skillet once the oil is hot.

Cook the veggies on Medium-Low heat, stirring often, until they become crisp-tender (approx. 3-4 minutes).

Prepare The Fish And Veggies For Baking

Transfer the zucchini mixture out of the skillet and place them in a 9″ x 13″ baking dish, spacing them evenly in a single layer.

Lay the fish fillets on top of the zucchini (again in a single layer) in the baking dish. Set the baking dish aside.

Make A Mediterranean Topping For The Dover Sole

Now it’s time to make the topping for the fish! Place sliced kalamata olives, a can of diced tomatoes, capers, and fresh lemon juice in a small bowl, and stir to combine.

Evenly spoon the sauce on top of each of the Dover sole fillets in the baking dish. Cover the fish as much as possible with the sauce.

Bake The Dover Sole Then Add Parmesan Cheese

Cover the pan tightly with aluminum foil and bake at 400°F. ( 204.4°C.) for 22-25 minutes, OR until the fish flakes easily with a fork. Remove the baking dish from the oven.

Discard the foil. Sprinkle the top of each of the fillets with finely grated Parmesan cheese, and put the pan back into the oven (uncovered) for 5 more minutes.

The Dover Sole Mediterranean Style is done cooking when the Parmesan cheese has fully melted. Remove the pan from the oven. 

Time To Serve Dover Sole Mediterranean Style

Use a large slotted spatula to transfer the fish (and the zucchini mixture underneath each piece) to individual serving plates.

TIP: Quite a bit of liquid will cook out of the zucchini while baking. Using a slotted spatula to remove the fish and zucchini from the pan lets that extra liquid drip back into the pan!

Serve and enjoy the Dover Sole Mediterranean Style! It tastes delicious and we usually serve it alongside steamed rice!

I hope you will give this delicious seafood recipe a try, and trust you’ll enjoy it as much as we do. It has a lot of flavor, and is fairly low in calories, too!

Thank you for stopping by, and I invite you to come back soon for more family-friendly recipes. Take care, may God bless you, and have a GREAT day!

Looking For More DOVER SOLE Recipes?

You can find ALL of my recipes in the Recipe Index, which is located at the top of the page. I have  some delicious recipes featuring Dover Sole, including:

• Baked Dover Sole Rollatini
• Dover Sole Fillets with Mango Avocado Salsa
• Stuffed Dover Sole For Two
• Dover Sole In Browned Butter Lemon Sauce

Want More Recipes? Get My FREE Newsletter!

I publish a newsletter 2 times per month (1^st and 15^th) with lots of recipes, tips, etc..
Would you like to join our growing list of subscribers?

There is a Newsletter subscription box on the top right (or bottom) of each blog post, depending on the device you use.
You can submit your e-mail address there, to be added to my mailing list.

Find Me On Social Media:

Facebook page: The Grateful Girl Cooks!
Pinterest: The Grateful Girl Cooks!
Instagram: jbatthegratefulgirlcooks

Recipe adapted from: “The Essential 450 Best Mediterranean Diet Recipes” (Kindle edition), published in 2016 by TopFlight Cookbooks

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Dover Sole Mediterranean Style

Prep Time

15 mins

Cook Time

30 mins

Total Time

45 mins

 

Dover Sole Mediterranean Style is a delicious dish with fillets baked on zucchini, and topped with tomatoes, capers, olives and Parmesan.

Category: Main Dish, Seafood

Cuisine: Mediterranean

Keyword: dover sole, Mediterranean

Servings: 4

Calories Per Serving: 257 kcal

Author: JB @ The Grateful Girl Cooks!

Ingredients

• 2 teaspoons extra virgin olive oil
• 2 medium zucchini cut in ½" thick, round slices
• 2 Tablespoons green bell pepper (finely chopped)
• 1 Tablespoon yellow onion (finely chopped)
• 1 teaspoon minced garlic
• 20 ounces Dover sole fillets (4 fillets about 5 oz. each)
• 7 ounces diced tomatoes (canned)
• 3 ounces sliced kalamata olives *approx. 25 pitted olives, sliced
• 2 teaspoons capers drained/rinsed
• ½ teaspoon granulated sugar
• 1 teaspoon fresh lemon juice
• ¾ cup freshly grated Parmesan cheese

US Customary - Metric

Instructions

1. Preheat oven to 400°F. ( 204.4°C.). Pat fish fillets dry using paper towels. Set aside.

2. Heat olive oil in large skillet on Medium-Low heat. Add zucchini, onion, green pepper and garlic once oil is hot. Cook on Medium-Low heat, stirring often, until the veggies are crisp-tender (approx. 3-4 minutes).

3. Transfer zucchini mixture out of skillet; lay them evenly in a 9" x 13" baking dish in a single layer. Lay the fish fillets on top of the zucchini (in single layer) in the baking dish. Set dish aside.

4. Place olives, tomatoes, capers, and lemon juice in a small bowl; stir to combine. Spoon sauce on top of each fish fillet. Cover fish as much as possible with sauce.

5. Cover dish tightly with aluminum foil. Bake at 400°F. ( 204.4°C.) for 22-25 minutes, OR until fish flakes easily with a fork. Remove from oven. Discard foil. Sprinkle each fillet with Parmesan cheese. Put pan back in oven (uncovered) for 5 more minutes, or until Parmesan has melted. Remove pan from the oven. 

6. Use a large slotted spatula to transfer fillets (and zucchini mixture underneath) to plates. TIP: Liquid will cook out of the zucchini while baking. Using a slotted spatula to remove fish and zucchini from the pan lets extra liquid drip back into the pan! Serve hot, and enjoy.

Nutrition Facts

Dover Sole Mediterranean Style

Amount Per Serving (1 fillet with sauce)

Calories 257 Calories from Fat 126

% Daily Value*

Fat 14g22%

Saturated Fat 4g25%

Trans Fat 0.01g

Polyunsaturated Fat 1g

Monounsaturated Fat 6g

Cholesterol 80mg27%

Sodium 802mg35%

Potassium 636mg18%

Carbohydrates 9g3%

Fiber 2g8%

Sugar 5g6%

Protein 25g50%

Vitamin A 565IU11%

Vitamin C 27mg33%

Calcium 240mg24%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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