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Dover Sole with Roasted Butternut Squash and Capers

February 18, 2020

Prep Time:

60 Minutes

Cook Time:


2-4 servings


Entrees, Gluten Free

Baking Bread Composition_edited.jpg

About the Recipe


  • 1 small butternut squash (or buy cut up squash)

  • 1 medium onion

  • 1 medium seeded apple

  • 2 TBSP good olive oil (divided)

  • 1 ½ cup water

  • ½ tsp salt

  • ¼ tsp pepper

  • 1 lb. (approximately) fresh or frozen Dover Sole (or other flat white fillet)

  • ½ lemon and its zest

  • ½ tsp garlic powder

  • 1 tsp dried basil

  • 1 tsp dried dill

  • 1 TBSP capers


  • Preheat oven to 350-degrees

  • Bake whole butternut squash on a sheet pan (spray olive oil if you use cut up cubes) 45 minutes

  • If you do this step earlier, the squash will cool down and be easier to handle

  • Cut onion and apple in chunks, sauté in 1 TBSP olive oil about 5-7 minutes until onion is soft

  • Set pan aside – no need to clean yet

  • Blend squash, onion, apple, water, salt and pepper in processor until smooth. Set aside

  • Add second TBSP of olive oil and lemon zest to the same pan, turn heat to medium

  • Add fish and shake garlic powder, basil, and dill lightly all over the fillets

  • Turn fish over after about a minute (carefully – these are fragile fillets)

  • Shake garlic, basil and dill over this side and sauté for an additional few minutes

  • Turn off the heat, squeeze the lemon juice and toss the capers over the fish

  • Serve with a green vegetable or bread

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