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Sole

Fresh Sole

Sole is a sweet seafood that is delicate in taste. Similar to flounder in taste, our two fresh sole options differ in texture. Dover sole is light and flaky, while grey sole is more tender and firm.

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3 Items

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Sole

How to Cook Sole

There are many ways to prepare fresh sole, making it a popular fish with new cooks and foodies alike. Simply sauté 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. Browse our delicious sole recipes for inspiration for your next meal.


Benefits of Eating Sole

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 phosphorus. These vitamins and minerals are beneficial to your cardiovascular system, nervous system, bone-building, and overall health.