Dover sole with buttered leeks and prawns

Dover sole with buttered leeks and prawns is a delicious dish that perfectly captures the flavors of spring. April, May and June are the ideal months to enjoy this world-class catch. This recipe is incredibly easy to make and features a delicious combination of tender Dover sole, caramelized leeks sautéed in butter, and succulent shrimp.

CJ Jackson, a renowned culinary expert, emphasizes that despite its incredible flavor and texture, Dover sole is often underestimated. This dish is a true insider tip that deserves recognition. Don’t miss the opportunity to enjoy this exquisite dish in the lush spring.

Ingredients

50g butter
2 Dover sole, about 350g/12oz each, trimmed and top skin removed
small glass of white wine, about 125 ml/4 fl oz
4 leeks, cut into large pieces
100 g shrimp in the pot
small bunch of chives, chopped

Tip

Is it sustainable?
Some stocks of Dover sole are believed to be overfished, but the Marine Stewardship Council (MSC) has certified a Dover sole fishery in Hastings on the south coast. You can recognize MSC-certified products by a white checkmark on a blue background – if you see this logo, you can shop with confidenceHow do you cook it?
Classically, Dover sole is grilled or pan-fried, but the easiest way to prepare it is to fry it with a splash of wine. This means that the pulp stays wonderfully moist and the gravy is ideal as a base for an accompanying sauce.

Preparation steps

Preheat the oven to 220°C/fan 200°C/gas 7.
Lightly butter a large roasting tray and place the fish side by side.
Pour the wine over it and brush the fish with the remaining butter.
Season with salt and pepper.
Bake for 15-20 minutes or until the meat just falls away from the bone.
In the meantime, cook the leeks in boiling salted water for 8-10 minutes until soft, then drain.
When the fish is ready, carefully lift it onto one or more warm plates.
Place the roasting tray on a low flame.
Heat the leeks and potted prawns with the juice until the butter has melted.
Stir in the chives.
Serve with the fish with a few buttered new potatoes.
To eat, simply lift the fillets off the bone.

Nutritional Information

Equipment and tools

To prepare Dover sole with buttered leeks and shrimp, you will need the following equipment and tools:

baking pan
frying pan
kitchenknife
cutting board
Measuring glass or jug
Tongs
grater
Scissors

Allergen information

The Dover Sole with Buttered Leeks and Shrimp recipe contains the following allergens:

milk
Shellfish

Storage and leftovers

If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, gently heat the dish in a skillet or microwave until warmed through. However, it is best to enjoy this dish fresh to fully enjoy its flavors and textures.

The health benefits of sole with buttered leeks and prawns

Dover sole with buttered leeks and prawns is not only a delicious and filling dish but also offers several health benefits. This dish is packed with nutrients, proteins and essential fatty acids that can contribute to a balanced diet and overall well-being.

1. Rich in Omega-3 fatty acids

Dover sole is a great source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are known for their anti-inflammatory properties and are associated with numerous health benefits such as: B. reducing the risk of heart disease, improving brain health and supporting healthy joints.

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2. Excellent source of protein

Protein is essential for building and repairing tissue and supporting the immune system. Dover sole is a lean and high-quality source of protein, making it a great option for anyone looking to increase their protein intake. A 100g serving of Dover sole contains around 20g of protein, significantly meeting your daily requirements.

3. Rich in essential vitamins and minerals

This dish also contains leeks, which are a rich source of vitamins and minerals. Leeks are particularly rich in vitamin K, which plays a crucial role in blood clotting and bone health. They are also a good source of vitamin A, vitamin C, folic acid and manganese, which are essential for maintaining a healthy immune system and supporting various body functions.

4. Low in calories and fat

Dover sole with buttered leeks and prawns is a relatively low calorie and fat dish, making it a good choice for anyone watching their weight or wanting to maintain a healthy lifestyle. The cooking method of pan-frying with a splash of wine helps retain moisture in the fish without adding excessive calories or fat.

5. Sustainable seafood choices

It is important to consider the sustainability of the ingredients we consume. While some sole stocks in Dover are overfished, there are certified fisheries, such as those in Hastings on the south coast, that use sustainable practices. Look for Marine Stewardship Council (MSC) certification, indicated by a white check mark on a blue background, to ensure you are choosing sustainable seafood.

Overall, Dover sole with buttered leeks and prawns is a nutritious and tasty dish that offers several health benefits. It is rich in omega-3 fatty acids, protein, vitamins and minerals and at the same time low in calories and fat. By choosing sustainably sourced ingredients, you can enjoy this dish guilt-free, knowing you’re supporting responsible fishing practices.