Pan Fried Dover Sole (AIP Friendly)

Posted by in Main Dishes, Recipes

Working full time, going to school, and eating a restrictive diet to heal my body has been quite a challenge for me to manage time-wise! This recipe has come to the rescue on nights I haven’t felt like cooking, and thankfully, it’s super tasty and healthy too!

Health Benefits of Eating Fish

  • High in omega 3 essential fatty acids, fish benefits the body by helping reduce inflammation. Inflammation isn’t necessarily bad; the body actually needs an inflammatory response to send cells and chemicals to sites of injury or infection for healing. However, inflammation that is not balanced by anti-inflammation is problematic, leading to damage and disease. Traditionally, our ancestors ate about a 1:1 ratio of omega 6 and omega 3 fatty acids. Omega 6s are pro-inflammatory, while omega 3s are anti-inflammatory. Present in processed seed and vegetable oils, omega 6s are abundant in the Standard American Diet, and the ratio of omega 6 to omega 3 consumption is at about 16:1 today!
  • Fish is a good source of vitamins A, C, E, and D, iodine, and selenium. Worried about the mercury content of fish? Selenium present in fish actually binds to mercury and prevents the body from absorbing it, making mercury in (most) fish less of a threat than you might have heard.
  • Protein in fish is especially easy to digest and assimilate into the body, and it’s very balanced in essential amino acids.

Pan Fried Dover Sole (AIP Friendly)

Prep Time: 5 minutes

Cook Time: 6 minutes

Total Time: 11 minutes

Pan Fried Dover Sole (AIP Friendly)

Dover sole is an inexpensive, mildly flavored, delicate, moist, flaky white fish. Typically available in thin filets, it cooks quickly so you can enjoy its deliciousness in no time! Savor the crispy crust that results from this simple coconut flour arrowroot starch mixture.


  • 1 lb dover sole
  • 2 Tbsp coconut flour
  • 2 Tbsp arrowroot starch
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • pinch of salt
  • 2 Tbsp coconut oil (for frying)


  1. In a medium sized bowl mix together coconut flour, arrowroot starch, garlic powder, onion powder, and salt.
  2. Dip each piece of dover sole into flour mixture, pressing to coat each side of fish. Shake gently to remove excess flour.
  3. Heat coconut oil on medium and when hot add fish without crowding pan.
  4. Cook about three minutes per side. Depending on size of pan, may need to cook in two batches.
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