A Girl & Her Food: Oven Baked Dover Sole with Garlic, Capers & Green Olives (Clean Eats)


Oven Baked Dover Sole with Garlic, Capers & Green Olives (Clean Eats)

After a few months of great anticipation, my Clean Eats book finally arrived, Yippee!  This recipe immediately caught my attention, as I love the caper-garlic topping it features, and the fact the fished is baked as opposed to pan-roasted or grilled.   In my kitchen, I usually prepare sole a la grenobloise, or with a pan roasted lemon herb butter.   I believe Dover sole is best served simple, as it is tender and flaky, with a mild sweet almost buttery flavor. Dr. Alejandro Junger recommends smaller cold water fish, as they contain fewer toxins and heavy metals.  Dover sole falls under this category (Flounder can be substituted too).  Whichever fish you use, I recommend calling your local market ahead of time to check the availability. In worst case scenario Trader Joe's sells a frozen wild caught Dover Sole (4 fillets for about $6.50)

Furthermore, this recipe is suitable as part of a cleanse, but ideally should be used in the 21-day Clean Program.  Dr. Junger recommends this dish to clean the gut,  which he believes to be the root of most chronic diseases. 

adapted from Clean Eats 

Serves 2 


1 pound of sole fillets, cut into two portions 
2 Tablespoons extra virgin olive oil 
1 large garlic clove, thinly sliced (I used two cloves as I love garlic) 
1 teaspoon of capers, rinsed 
1/4 cup pitted green olives, sliced 
1 cup organic chicken stock, vegetable stock or water 
2 tablespoons fresh oregano, roughly chopped 
Sea salt and fresh ground pepper 


Preheat the oven to 425 degrees. Arrange the sole fillets in an lightly oiled baking dish or swallow roasting pan, season with salt and pepper, and set aside.  Heat the olive oil in a small saucepan over medium high heat, I recommend using a cast iron saucepan.  Add the garlic and sauté until golden brown making sure not to burn the garlic. Stir in the capers and olives until the mixture is combined. Add the stock or water at medium heat and allow the liquid to reduce by half before adding the fresh oregano,sea salt and  fresh ground pepper.  Pour the sauce over the fish and place the baking dish in the oven. Bake the fillets for about 10 minutes, or until they flake easily with a fork. The fish should be opaque, not dry. Serve immediately. Enjoy! 

I served this dish with a side of garlic lemon sautéed organic spinach. 


  1. This looks delicious! I love capers, so this is a must make for me!

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