Dover Sole Poached in Marinara Sauce with Yellow Bell Pepper, Green Olives, and Sweet Yellow Onion

Dover Sole Poached in Marinara Sauce with Yellow Bell Pepper, Green Olives, and Sweet Yellow Onion (Serves 2-3)

The simplest way to cook fish is to poach it in either coconut milk or marinara sauce with some vegetables. Coconut milk adds good fat content to a meal, but marinara sauce does not. I have preferred the taste of marinara sauce lately, so have been adding cashews or olives to get the healthy fats I need when using it as my poaching liquid.

Fresh fish deserves to be cooked the day you buy it and that does not suit me most days, so I have been buying lots of frozen fish fillets at Whole Foods and thawing them when I am ready. Moving the fish from the freezer to the refrigerator the night before is ideal, but I have successfully thawed fish in just a few hours by first shifting it to the refrigerator for a few hours and then running cold water on the package in the sink until it is soft enough to cut into bite-size pieces.

Prep and Cook Time: 15-20 minutes

Ingredient list:

1/2 pound of dover sole (thaw the previous night if frozen)
1/2 big sweet yellow onion
1 big yellow bell pepper
1 can green olives
1 24-ounce jar of marinara sauce (mine was Rao’s)
Coconut oil
Salt
Garlic powder
Paprika
Cumin
Crushed red pepper flakes
Black pepper

Directions: Thaw fish in advance. Melt 1 tablespoon of coconut oil in wok or sauté pan over medium heat. Rinse fish and cut into bite-sized pieces. Peel onion, cut half into half-moon slices, and add to the hot wok. Save the other half for other uses. Season with a dusting of salt, garlic powder, and paprika and let cook about 5 minutes until soft. Cut yellow bell pepper in half, discard white membranes and seeds. Rinse, cut both sides into bite-size pieces, and add bell pepper to cooking onions. Season with a little more salt, garlic powder, and paprika. Open and drain can of olives and add olives to wok. Add marinara sauce on top of vegetables and season generously with crushed red pepper flakes to increase the spiciness of the sauce to what you like (I like mine spicy). Add some black pepper for good measure. Add fish and mix ingredients to bury the fish pieces in the marinara sauce. Cover and let cook over medium to low heat for 10 minutes. Check flavor and add spices as needed. When everything is as you like it, transfer to bowls and enjoy!

Note: You can make this recipe with any fresh or frozen/thawed fish. I certainly have made it with a variety.

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Dover Sole Poached in Marinara Sauce with Yellow Bell Pepper, Green Olives, and Sweet Yellow Onion

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One Response to “Dover Sole Poached in Marinara Sauce with Yellow Bell Pepper, Green Olives, and Sweet Yellow Onion”

  1. Really enjoyed this meal tonight! Thanks for sharing your recipes, it’s very helpful!

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