5 Minute Dover Sole Gluten Free Recipe

If you are looking for a really fast meal then make a hash with what you pick up from the farmer’s market and grab an easy, less expensive fish like Dover Sole.  This is truly an easy healthy gluten free recipe.

This fish takes 2 minutes to prepare and 3 minutes to cook.  It’s a great dish for any day or night of the week, for a family meal or when you are having company over and you’d rather spend it with them and not cooking the whole time.

easy healthy gluten free living, gluten free recipe, sans gluten


1 pound of Wild Caught Dover Sole, rinsed and dried

2 tsp Organic Olive Oil

Pinch of Celtic Sea Salt

Couple Cranks of Fresh Cracked Black Pepper

light sprinkle of onion and garlic powder

1 lemon cut into wedges


Pre-heat your oven to 425°F or 232°C.

Cover a cookie sheet or jelly roll pan with foil.  This makes clean up even faster than cooking.

Place the fish on the pan, sprinkle with oil, salt, pepper, onion and garlic powder (not too much) and place into oven.

Don’t go too far from the oven.  This fish will be done in 3 minutes.

When you serve the fish give it a little squeeze of lemon.

I served this with a quick hash I created with my purchases at the framer’s market.  I’ll share that recipe tomorrow.

Note:  If you don’t have Dover Sole use another thin white fish like Tilapia, Flounder, Butter Sole, Lemon Sole, or any Sole you find.

With all of this great fish invite a crowd or save the leftovers for omelets, salads, tacos, fish cakes or just about anything you can think of.

easy healthy gluten free living, gluten free recipe, sans gluten

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6 Responses to 5 Minute Dover Sole Gluten Free Recipe

  1. Shirley @ gfe July 31, 2012 at 12:02 pm #

    This one is my kind of dish, Diane! I could eat simple fish dishes every day. Just love them! 🙂


    • Diane Eblin July 31, 2012 at 12:30 pm #

      Shirley I think I tend to forget how great, on many levels, a simple fish dinner is. Especially when you can clean up in under a minute. Have you caught any good fish this summer? I only catch them at the store. 🙂

  2. Kalyn July 31, 2012 at 12:58 pm #

    Yum! I love Dover sole!

    • Diane Eblin July 31, 2012 at 2:47 pm #

      Me too Kalyn. I have not met a Sole I didn't like.

  3. glutenfreehappytummy July 31, 2012 at 2:41 pm #

    i love 5 minute recipes! looks wonderful!

    • Diane Eblin July 31, 2012 at 2:46 pm #

      Thank you! We all need a bunch of 5 minute recipes. We just need to take our time eating them. 🙂