Sole

Name: Sole — a group of flatfish, the best known being Dover sole (Solea solea) of European waters, with a long, oval, brown body, firm, white, fine-textured, sweet flesh, and a high price. “Lemon sole” is actually a different fish, a type of flounder.

Description

Dover sole is one of the most prized fish in Europe, named after the port of Dover, from where it was traded, and the classic fish of fine restaurants in France and Britain, usually cooked meunière, in butter, lemon and parsley. The American cook Julia Child's first great meal in France was a sole meunière in Rouen in 1948, which she said opened her eyes to French cuisine.

Sole has a firm, fine, delicate flesh that does not flake easily, and a sweet, subtle flavour. It is best cooked on the bone, and the skin is usually removed. Lemon sole, a cheaper flatfish, has a softer, more delicate texture, and many other fish, such as Dover sole substitutes, are sold under the name “sole,” so labelling can vary.

Main nutrition value

Sole is a lean, white fish, low in fat and calories, and a good source of high-quality protein, selenium, vitamin B12, phosphorus and iodine. It is very low in fat, and low in mercury.

How best to be consumed

Sole is delicate, and is cooked simply, with butter.

1. Dust whole or filleted sole in flour and pan-fry in butter for 3 to 4 minutes per side, then finish with lemon and parsley, as sole meunière.
2. Grill whole, or poach fillets in white wine and serve with a light cream sauce.
3. Roll fillets around a stuffing, and steam or bake.
4. Ask the fishmonger to skin and fillet it, and handle gently.
5. Check the species, and choose well-managed stocks, since some are overfished.

Overconsumption could cause…

Sole is healthy in food amounts.

1. Fish allergy, which can be severe and is usually lifelong, so anyone allergic must avoid fish and check labels, including fish in sauces and dressings.
2. A lot of fat, salt and calories if battered and deep-fried, or served with rich sauces. Classic meunière preparations use a lot of butter.
3. Gout flare-ups in people with gout, since fish and shellfish are moderately high in purines.
4. Overfishing and environmental concerns for some stocks, so look for MSC or ASC certification, or check a sustainable seafood guide.

GroupsWhite FishFinfishHigh proteinLow fatRich in seleniumRich in vitamin B12Rich in vitamin DFresh

Related foodsFlounderPlaiceHaddockCodMonkfishPollock

Wikipedia — Common sole, used for origin, naming and history: https://en.wikipedia.org/wiki/Common_sole