Pan-Seared Dover Sole with Tropical Avocado Salsa #WeekdaySupper

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Pan-Seared Dover Sole with Tropical Avocado Salsa is a quick and easy meal that you’ll have on the table before anyone can even think about asking, “What’s for dinner?”

pan seared dover sole with tropical avocado salsa

Do you ever start out with one idea for a recipe and end up with something completely different on your plate? That’s the beauty of cooking — often times you really never know what you’re going to get, especially when experimenting with new ingredients. I’ve cooked salmon and mahi many times before, but never Dover Sole. I’ve had it at restaurants before and know that I enjoyed this light, flaky white fish. It was on sale at one of my local grocery stores, I figured it was time to bring a little “Soul” into my kitchen. 

pan seared dover sole with tropical avocado salsa

Dover Sole is extremely delicate, especially if you are purchasing it already filleted, which I recommend doing. No one likes to pick out the bones from their fish, or even worse, bite down on one during dinner! Fish bones are nothing at all like the ones in chicken or beef, but it’s still pretty unpleasant to find one lurking in your food. Because the fillet is super thin, it takes no time at all to cook — perfect for #WeekdaySupper! #WeekdaySupper recipes are easy meals that can be prepared in no more than a half hour with ingredients easily found in the grocery store. If yours doesn’t carry Dover Sole, tilapia or another flaky, white fish would work just as well! But, try to find Dover Sole — it has SO much more flavor than tilapia!

pan seared dover sole with tropical avocado salsa

This Tropical Avocado Salsa is one of the simplest things I have ever put together and yet, it’s the tastiest too. Seriously — just TRY to stop eating it once you’ve started! All it takes is a little prep work dicing up some tomatoes, avocado, mango and pineapple, add a pinch of salt and pepper, a sprinkling of cilantro, and a squirt of lime juice and you’re done! It’s super delicious with tortilla chips and even better on top of a beautiful seared piece of Dover Sole. Lightly seasoned with a Fiesta Citrus spice blend of brown sugar, garlic, cumin, chile pepper, lime and lemon, the fish had SO much flavor I could hardly believe it took almost no time at all to make. Adding the Tropical Avocado Salsa on top just made it a thousand times better.

pan seared dover sole with tropical avocado salsa

On nights when you just don’t know what to make for dinner, grab these simple ingredients at your closest grocery store and whip up Pan-Seared Dover Sole with Tropical Avocado Salsa. I will definitely be making this again and again and again — how can I resist such a flavorful, simple dish?!

pan seared dover sole with tropical avocado salsa

Pan-Seared Dover Sole with Tropical Avocado Salsa
Recipe Type: Entree
Cuisine: Seafood
Author: Shaina
Serves: Serves 2
Pan-Seared Dover Sole with Tropical Avocado Salsa is a quick and easy meal that you’ll have on the table before anyone can even think about asking, “What’s for dinner?”
  • For the fish
  • 1 lb fillet of Dover Sole
  • 1 tbsp Fiesta Citrus seasoning blend
  • salt and pepper
  • 1 tsp olive oil
  • For the salsa
  • 2 small ripe avocados, diced
  • 3 small vine tomatoes, seeded diced
  • 1 medium mango, diced
  • 1 cup diced pineapple
  • juice of 1 lime
  • 1 tbsp fresh cilantro
  • salt and pepper
  1. For the fish, season both sides of the fillets with Fiesta Citrus seasoning, salt and pepper.
  2. Heat olive oil over medium-heat in a saucepan. Add fish and cook for 1-2 minutes or until the bottom starts to flake.
  3. Carefully use a fish spatula to flip the fish and cook for another 1-2 minutes on the other side or until completely cooked. The fish will be flakey throughout when done.
  4. To make the salsa, combine avocado, tomato, mango and pineapple in a large bowl.
  5. Add lime juice and cilantro and toss well.
  6. Season with salt and pepper. Serve within a few hours before avocado starts to brown.


I love teaming up with my other blogging friends to bring you delicious meals that won’t break the bank or take up too much time in the kitchen. We have an awesome lineup of recipes this week! 
Sunday Supper Movement

Broccoli Cheese Soup by A Mama, Baby & Shar-pei in the Kitchen

 Seared Tuna Salad with Wasabi Lemongrass Vinaigrette by Brunch with Joy

Chicken Fried Rice by eating in instead

Spinach Pesto Pasta by Alida’s Kitchen




Hello! I’m Shaina – a Delray Beach, Florida resident, foodie, and lifestyle blogger. I love exploring South Florida and beyond, and sharing everything from my favorite restaurants, products and more with you! See more by following along on Instagram:  @takeabiteoutofboca

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