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
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Recipe adapted from: “The Essential 450 Best Mediterranean Diet Recipes” (Kindle edition), published in 2016 by TopFlight Cookbooks
↓↓ PRINTABLE RECIPE BELOW ↓↓
Dover Sole Mediterranean Style is a delicious dish with fillets baked on zucchini, and topped with tomatoes, capers, olives and Parmesan.
- 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
Preheat oven to 400°F. ( 204.4°C.). Pat fish fillets dry using paper towels. Set aside.
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).
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.
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.
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.
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.
Here’s one more to pin on your Pinterest boards!