Pan-Fried Dover Sole w/ Rice/Wild Rice and Green Beans

February 25, 2019 at 6:30 PM | Posted in fish, Sea to Table | Leave a comment
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Today’s Menu: Pan-Fried Dover Sole w/ Rice/Wild Rice and Green Beans



For Breakfast this morning I cooked up some Simply Potatoes Hash Browns. I topped it off with a 1/2 slice of Boar’s Head Colby Longhorn Cheese as it was getting done. Then I also heated up a couple of Johnsonville Turkey Breakfast Sausage Links and had a cup of Bigelow Decaf Green Tea. Mostly sunny and 37 degrees and not nearly as windy as yesterday. The wind was terrible yesterday, so strong it brought down part of my neighbors carport awning. After Breakfast we went to Jungle Jim’s International Market. I needed some Rozoni Healthy Harvest Pasta and Jungle Jim’s is the only store that carries it anymore, so sad! Needed a few other items also. What a store! After Lunch I got the leaf blower and push broom out of the shed and cleaned off the deck and driveway areas from all the leaves, limbs, and trash that was blown all over by the high winds. For Dinner tonight Pan-Fried Dover Sole w/ Rice/Wild Rice and Green Beans.





I’m having the sea to Table West Coast Dover Sole again! I had this same Dinner back in January and it was so good I’m having it again tonight! Sole is a flaky and mild flavored fish with a sweet flavor. As the other Sea to Table Products it comes frozen with 4 fillets per package. I’m preparing all 4 of the fillets. To make tonight’s dish I’ll need; McCormick Grinders of Sea Salt and Peppercorn Medley, Lemon Juice, and Progresso Italian Style Bread Crumbs. I washed the Fillets off in cold water. Then seasoned them with the Sea Salt and Peppercorn Medley. Then rolled the Fillets in the Bread Crumbs and let sit for 5 minutes. Next I got a large skillet and sprayed it with Pam Non Stick Spray and heated it on medium heat. As the skillet was heating up I added 1 1/2 tablespoons of Extra Light Olive Oil. With the skillet heated I added the 2 fillets. As they started cooking I drizzled a bit of Lemon Juice across both fillets along with Dried Parsley. I cooked them for 3 minutes then flipped them over and continued cooking them for another 3 minutes, until both sides were a beautiful golden brown.




As last time, the Dover Sole came out delicious! Fried up perfect, nice crust. The Sole was as described; flaky with and light sweet taste to it. Excellent Fish, look forward to having it again soon!








So as the Fish was cooking I prepared a box of Lundberg ORGANIC WHOLE GRAIN and WILD RICE – ORIGINAL. I bought a couple of boxes of it on my last visit to Jungle Jim’s International Market and I had this box left. I first sliced up some Baby Portabella Mushrooms. I’ll also be adding some Kraft Reduced Fat Grated Parmesan Cheese to it.







To prepare it; In a medium saucepan I combined 1 ¾ cups of water, sliced mushrooms, rice, beans and seasoning packet, and 1 Tbsp. extra light olive oil. Stirred well and brought to a boil. Cover and reduced the heat to low. Instructions said do not lift lid while cooking. Simmer for 32 minutes. Remove it from the heat. Let stand covered for 5 minutes. Fluff with fork and sprinkle with the Grated Parmesan Cheese and serve. Very, very, good Rice Dish as all the Lundberg’s Products are.







I also heated up a small can of Del Monte Cut Green Beans. Love having these Fish Dinners! For Dessert later a bowl of Skinny Pop – Pop Corn and a Coke Zero to drink.







Sea to Table
West Coast Dover Sole
Hand filleted, boneless, flash frozen

* Why We Love It: Similar to other flatfish such as fluke, Dover Sole has a sweet flavor with a flaky and delicate texture – perfect for a simple yet eye-catching plate. Unlike the European Dover Sole, West Coast Dover Sole is a member of the flounder family.

* Cooking Tip: For a classic French-inspired meal, pan sauté in a butter and caper sauce, sprinkle with parsley and serve with asparagus and roasted potatoes. Get the recipe.

* Where It’s From: Dover Sole, rated as a Best Choice by Seafood Watch, is from Astoria, Oregon, a small fishing town of about 10,000 people located at the mouth of the Columbia River just a few miles from the Pacific Ocean.

* Our Guarantee: We care about the fish you eat and work closely with our supply partners to provide you with the very best. If you are not 100% satisfied, we will replace or refund any item within 30 days.



Enjoy this delectable blend of rice and spices. You’ll love the garlic, onion, olive oil, and spices combined with the nuttiness of brown rice and the firm texture of wild rice. Together they make an aromatic dish your whole family will love.

Stove Top:

In a medium saucepan combine 1 ¾ cups of water, rice, beans & seasoning packet, and 1 Tbsp. olive oil (optional). Stir well and bring to a boil.
Cover and reduce heat to low. Do not lift lid while cooking. Simmer for 32 minutes.
Remove from heat. Let stand covered for 5 minutes. Fluff with fork and serve.

Serving Suggestions

* Great with rotisserie chicken or diced cooked turkey.

* This rice makes a delicious addition to your favorite Thanksgiving stuffing.

* To make a tasty side dish for pork loin, add dried cranberries, caramelized onions and orange zest.

* For additional flavor, substitute water with fragrant tea such as jasmine or green tea.

Organic Parboiled Brown Rice, Organic Wild Rice, Organic Dried Garlic, Sea Salt, Organic Brown Rice Flour, Organic Dried Onion, Organic Dried Cane Syrup, Organic Spices (Black Pepper, Parsley), Organic Rice Concentrate, Organic Extra Virgin Olive Oil.

SIZE 6oz
Serving Size: 2oz. (56g – about 1/3 cup rice blend and 1 1/2 tsp. seasoning mix) (1 cup prepared)

Servings Per Container: about 3

Calories 210Calories from Fat 15
% Daily Value*
Total Fat 1.5g2%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 470mg20%
Total Carbohydrate 45g15%
Dietary Fiber 3g12%
Sugars 1g
Protein 5g

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