Dover Sole Baja Tacos

March 15, 2016 1 Comment


Dover Sole Baja Tacos recipe

Tacos are one of those foods that just hit all the right marks for taste, texture, and satisfaction. Traditionally made with beef, chicken, or pork, making this spicy Mexican favorite with seafood has become more and more popular. Using seafood in place of higher fat protein sources makes this tasty meal healthy and lower in calories without losing any of the flavor. Crunchy corn tortillas, savory Pacific Dover sole, and fresh vegetables mixed with a little salsa and chili powder are sure to satisfy even the pickiest eaters. Read on to find out how to make our delicious Baja Wild Dover sole fish tacos.

Why seafood?

Seafood in general and Dover sole specifically is known for its rich flavor and quick preparation. It's fast to cook, no matter which method you use, and its health benefits outweigh any other protein source. Lean, nutritious, and easy to work with, it's hard to find a downside to working with seafood, even in tacos, burritos, and other foods traditionally served with beef or intense spices. And those spices are just another reason why seafood is a great option here. Dover sole is a mild and buttery white fish, which means it will absorb flavors easily, making sure every bite is infused with your spices. We think you'll agree that sole fish tacos made with this recipe add a new level to an old favorite.

Health benefits of Dover Sole recipe include:

  • High in proteinLean meat option
  • Healthy fatsOmega-3
  • Fresh vegetables
  • Easy to adjust to personal taste and dietary needs

Kitchen skill: beginner

Just about anyone can make tacos taste good, but this recipe is especially simple. The ingredient list is fairly short and very easy to adjust. For example, if you don't care for wasabi paste, go ahead and leave it out—the flavor of the finished meal will still be incredible. While this is a simple meal for beginners to create, more advanced chefs will love the freedom to add new flavors and new ingredients

SERVES 4 (2 tacos each)

  • 1/2 teaspoon chili powder
  • 1/4 teaspoon allspice
  • 1 cup tomatillo salsa or salsa verde
  • 1/4 teaspoon wasabi paste
  • 1/2 cup frozen corn, thawed
  • Dover Sole Fillets (4 to 6 oz. each), fresh, thawed or frozen
  • 1/2 Tablespoon olive, canola, peanut or grapeseed oil
  • 8 small (6 to 7-inch hard shell) white corn tortillas, heated
  • 1 cup shredded Queso Asadero (large shred)
  • 2 avocados, peeled, pitted and each sliced into eighths
  • 2 cups shredded Napa or Savoy cabbage


  1. Mix chili powder and allspice together in a small bowl; set aside. In separate bowl, combine tomatillo salsa, wasabi paste and corn; set aside.
  2. Rinse any ice glaze from frozen Alaska Sole under cold water; pat dry with paper towel. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of sole with oil. Place fillets in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep fish from sticking.
  3. Turn fillets over and season with chili powder and allspice. Cover pan tightly and reduce heat to medium. Cook an additional 4 to 6 minutes for frozen sole or 2 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
  4. To serve, divide fish among tortillas. Top with 2 tablespoons cheese, 2 avocado slices, 1/4 cup cabbage and 3 tablespoons salsa mixture.

Nutrients per serving (2 tacos):

  • 590 calories,
  • 29g total fat,
  • 8g saturated fat,
  • 44% calories from fat,
  • 111mg cholesterol, 44 protein,
  • 40g carbohydrate, 11 fiber,
  • 825mg sodium,
  • 282mg calcium,
  • 760mg omega-3 fatty acids.


Though this recipe as-is will be a real crowd pleaser, here's a few ideas to help switch things up a bit. For a lower carb option, you can use low carb tortillas instead of corn. You can also use flour tortillas if you prefer soft tacos rather than crunchy. More veggies are always a good thing, so if you're feeling adventurous, throw in some shredded leafy green veggies or sliced bell peppers. To save time, money, and frustration, you can shop for many of these ingredients online and have them delivered. For example, order top quality dover sole fillets from us and have it delivered right to your door. Since it's sold in generous amounts and already frozen when it arrives, it's easy to use only as much as you need for each meal and save the rest for later. Have you tried this recipe? Have an idea or suggestion for a new blog or recipe? We'd love to hear from you! Please feel free to leave a comment or send an email.

Do you know how to cook dover sole?  Are you looking for some dover sole recipes?  We have plenty of different ways and methods for cooking dover sole.  Even though it is not difficult to cook the fish itself, the difficulty lies in preparing it in a way that the ingredients do not cover the dover sole taste or ruin its health benefits.  Dover Sole Nutritional values are quite high in proteins and healthy fats that can keep you healthy, so it is important to not over do with the frying of dover sole fish.  What is your favorite way to cook dover sole?  We are always looking for the best way to prepare it.  Let us know your go to seafood recipes!

1 Response


December 21, 2018

tacos with fish sound creasy, first time tried in Hawaii, but dover sole much better then tropical fish in tacos

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