Buying
Black sole is highly regarded among fish enthusiasts and remains available year-round, with peak freshness typically during the coldest months. It is harvested using bottom trawls and is commonly found fresh or frozen, either whole, top-skinned, or as skinless, boneless fillets.
When purchasing, opt for filleted fish to avoid dealing with its naturally slimy and sticky skin. Utilize the bones and head for fish stock if buying whole. Fresh preparation is recommended as sole, being non-oily, tends to dry out quickly.
Whole fish can be refrigerated for 2-3 days at 30-35 degrees Fahrenheit. Filleted products should be stored in a sealed plastic container surrounded by ice to maintain freshness.
If purchasing whole Dover sole, request your fishmonger to trim the fins as they can be quite bony.
Preparation and serving methods
Black sole offers a delicate, mild flavor and boasts a lean, firm texture. As a flatfish, a single sole can yield four fillets, making it a versatile choice for cooking, akin to flounder, fluke, dab, plaice, and other flatfish varieties.
Enjoy this versatile fish steamed, salt-baked, broiled, poached, or sautéed. It’s important to avoid overcooking to maintain its delicate qualities.
Similar to other flounders, Dover sole is a non-oily fish. Poaching in white or red wine is an ideal cooking method, but it can also be baked, grilled, or pan-roasted. Keep cooking times brief to prevent the flesh from drying out.
Here are some serving ideas:
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In the classic French style recipe, sole à la meunière, whole or filleted sole is pan-fried in melted, brown butter seasoned with capers, parsley, and lemon.
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In simple and quick preparation, sole filets are poached in white wine and served with cooked vegetables.
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For a simple and quick preparation, sole fillets are poached in white wine and served with cooked vegetables.
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In a similar style, breaded fillets are pan or oven-fried in butter, known as de sole à l’Anglaise (English-style breaded sole).
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In Poland, “filet de Sole Marie Walewska” features poached sole fillets draped in Mornay sauce.
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Enjoy sole in dishes like cioppino (fish stew) and chowder, mixed with vegetables such as baby potatoes, sugar peas, and pea shoot tendrils.
Safety profile
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Common sole sourced from the north Celtic Sea, the Bristol Channel, and the western English Channel is rated as ‘Best choices’ in terms of sustainability.
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Dover sole contains trace amounts of methyl-mercury in its flesh. The mean mercury concentration in the Atlantic catch is less than 0.09 Parts Per Million (PPM). As per the final guidelines from the U.S. FDA regarding fish consumption for expectant and breastfeeding mothers, dover sole falls into the best choice category. Accordingly, they can safely consume 2-3 servings a week. (Medical disclaimer).
Also read ≻≻-
≻≻-Salmon nutrition facts and health benefits.
≻≻-Branzino (European sea bass) nutrition facts and health benefits.
≻≻-Halibut nutrition facts and health benefits.
≻≻- Trout fish nutrition facts and health benefits.
≻≻-Back to Seafood from Dover sole nutrition facts and health benefits.
Further reading (Links opens in new window):
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Seafood guide –PDF.
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Omega-3 Fatty Acids: An Essential Contribution.
