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Vivica Menegaz

Nutritionist, Author, & Blogger

Hi I am Vivica, welcome to my blog! I am a certified nutritionist and the creator of the Healing Foods Method. My philosophy of healing is to let the right foods delight you, nourish you and make you healthy!

Aromatic Dover Sole Filets

Aromatic Dover Sole Filets

Living in the inland area of the Sierra Nevada Foothills, fish is not exactly local food, with the exception of sweet water fish form the local streams and the Sacramento river. As we do not fish, my choices are two: wait for a generous donation from a fisherman friend or go buy some.


  1. The oceans are polluted and large fish like tuna and swordfish  contain mercury.
  2. Overfishing is destroying our ocean’s ecosystems.
  3. We can make more sustainable choices by knowing what fish to buy!


After some research and seen local availability and personal taste I have settled on Dover Solefor a reasonably sustainable, less toxic fish.

Dover Sole is an ocean flatfish that lives on muddy bottoms, similar to a flounder.

Dover Sole might not have the fantastic nutritional value of Sardines, but one is not always in the mood for sardines, and this gives a good alternative, as s delicately flavored white fish.


  • 12.5 grams of protein per 100 grams
  • 2 grams of fat
  • 137 milligrams of EPA and 28 milligrams of DHA (Omega 3s)
  • 2.8 micrograms of vitamin D (19% of the daily value)
  • 296 milligrams of sodium and 160 milligrams of potassium per 100 grams
  • 27 micrograms of selenium (38% of the daily value)

Aromatic Dover Sole Filets Ingredients



Not the least quality of this great little fish it the delicate but distinctive flavor. It complements well with butter and lemon, in fact it is mostly known for the classic French Recipe “A la Meuniere”. When cooked the texture is flaky and soft but a bit dry, that is why proper preparation is important for that melt in your mouth deliciousness!

For this recipe I used a simple mesclun salad as a side dish, dressed with a vinaigrette made with the juice of an orange, the juice of one lemon, a clove of garlic, extra virgin olive oil, salt and pepper. It gave a nice fresh counterpoint to the fish.


Aromatic Dover Sole Filets By The Nourished Caveman

Aromatic Dover Sole Fillets
Recipe type: Main
Delicate flavors of lemon zest and cardamom, combined with the best olive oil, just a touch of aromatic cilantro and a melt in your mouth texture.
  • 4 to 6 Dover Sole Filets
  • ¼ cup Organic Extra Virgin Olive Oil
  • zest of 1 organic Meyers lemon
  • 3 whole cardamom pods (or a sprinkle of cardamom powder)
  • 1 cup fresh cilantro leaves
  • Celtic Sea Salt
  1. bring fillets to room temperature
  2. set the oven's broiler to high
  3. in an oven proof dish pour half of the oil
  4. add half of the lemon zest, the cardamom pods crushed, and half of the cilantro
  5. lay the filets flat and top with the remaining ingredients
  6. sprinkle with a pinch of Celtic Sea Salt
  7. Set under the broiler for about 7 to 8 minutes or until the fish is not transparent anymore and breaks easily with a fork.
  8. Serve immediately.

Aromatic Sole Filets closeup



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Comments 7

  1. Julie says:

    Just tried this recipe for dover sole….unbelievably simple and delicious!! We’ll be making this a lot!! Thank you!

  2. Teri says:

    Do you happen to know the fiber and calorie numbers per serving?

  3. Jeni says:

    I made this recipe last night – my first time cooking Sole. It was amazing and my wife loved it! Thank you for posting this!

    • The Nourished Caveman says:

      Awesome! Eating more healthy sustainable fish is really important!!

  4. S says:

    Good Food for thought! Thanks for linking ‘what fish to buy’ 🙂

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