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.


Sole - Dover, Fresh, Farmed, Iceland, Whole (1.5lb avg)


Sole - Grey, Fresh, Wild, USA, Fillet (4oz avg)

A Versatile Fish

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.

Benefits of Serving 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 phosphorous. These vitamins and minerals are beneficial to your cardiovascular system, nervous system, bone-building, and overall health.