There are many ways to prepare fresh sole, making it a popular fish with new cooks and foodies alike. Simply saute it with fresh herbs, lemon, and butter for a quick yet delicious meal. Another option is to bake it with lime juice, olive oil, butter, shallots, olives and capers for an easy Mediterranean entree. If you'd like a pescatarian twist on a favorite Italian dish, sole piccata requires a little more work but is worth the effort.
Any way you serve it, fresh sole is a healthy choice because it's high in protein and low in fat. It's also a good source of niacin, B vitamins, calcium, selenium, and phosphorous. These vitamins and minerals are beneficial to your cardiovascular system, nervous system, bone-building, and overall health.