Also known as:

Flatfish, common sole, dover sole, lemon or English sole, black sole, white sole, flounder, halibut, fluke, dab, sand dab, turbot, brill, plaice (all of these are members of the flatfish family).


Waters: Atlantic and Pacific coasts.

Sole can refer to any member of a species of thin, flat fish that swim on one side both eyes are located on the side that faces up. Size and color vary depending on the species the downward-facing side of the fish is always pale and nearly colorless.

In general, sole has lean white or off-white flesh that is fine-textured and mild in flavor. The skin is edible, and usually quite tasty.

Best Cooking:

Whole sole can be broiled or grilled (you will need to use a grill basket) the scales are small and can be scraped off. You can do almost anything with sole fillets, which are particularly good seasoned, flour-dredged, and pan-fried. Fillets should be cooked briefly (less than 5 minutes) - be sure not to overcook them, or they will dry out and fall apart. Once the fillet turns opaque white, it is done.

Buying Tips:

Whole sole should have red, alive-looking gills and bright, unmarred skin. Fillets and steaks should glisten and be free of browning and signs of drying. Make sure to smell for freshness.

Nutrition Value:

Sole, 1 fillet (4.5 oz.) (127.35g) (cooked, dry heat)
Calories: 148
Protein: 30.7g
Carbohydrate: 0.0g
Total Fat: 1.9g
Fiber: 0.0g
Excellent source* of: Selenium (74mcg), and Vitamin B12 (3.2mcg)
Good source* of: Potassium (437mg), and Vitamin B6 (0.30mg)

When cooked (dry heat), sole provides 0.517 grams of omega-3 fatty acids, derived from EPA** (0.243g), DHA*** (0.258g), and ALA**** (0.016g) per 100 grams of flounder.

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
**EPA - Eicosapentaenoic Acid
***DHA - Docosahexaenoic Acid
****ALA - Alpha Lipoic Acid

Substitutes for Sole:

The members of the flatfish family are pretty much interchangeable cod, haddock, and whiting are additional options.

Sole recipes

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