Sole

QUICK FACTS

Nutrition Value: Protein, Omega 3, Sodium, Potassium, 

Ways to cook: Baking, frying, pan-broiling, grilling, deep-frying, and steaming 

Portion Sizes: 150 – 200g

Taste: Sole has a mildly and slightly sweet flavour that is somewhat similar to that of tilapia crossed with cod. It tastes light and delicate but has a texture that is firmer than tilapia or cod. Though the meat is firmer and more rigid in texture. With proper cooking, the fish becomes tender and flaky.

Sides Suggestions:

  • Lemon Sole Grenobloise
  • Creamy Pesto Sole
  • Baked Sole Rollatini
  • Almond Crusted Sole Picatta & Spaghetti
  • Buttered Honey Mustard Oven baked Sole
  • Sole Meuniere
  • Lemon Garlic Sole with Asparagus
  • Petrale Sole Dore with Lemon Caper Sauce
  • Shrimp Stuffed fillet of Sole

Similarities:  Red Roman, Cod, Halibut

To Drink with Sole: Chardonnay, Pinot Gris, Riesling, Beer

Best way to cook