Sole
Well-known for its fillets, sole lends itself to a variety of
recipes. It is considered by many as the finest of all
fish.
Sole is a member of the flatfish family that swim on their side and with their eyes on their back. Its firm, white flesh and distinctly delicious flavour makes it highly prized.
The most celebrated is the Dover sole that was only found in the coastal waters of England. Today, it is found in the Meditarranean and off the coasts of Norway.
You will find sole fresh or frozen in fillets in your METRO fish counter.
- It can just as easily be oven-baked, grilled, poached, steamed, prepared en papillote, pan-fried or seared, sauteed or deep-fried.
- To bring out the full flavour of sole, fillets can be marinated in oil, lemon juice, white wine or soya sauce.
- Even though sole is always delicious, one should always be mindful of the bones in its flesh.
Click here for more cooking methods and tips and suggestions !
 Fillets of Sole Salsa Verde |
 Steamed Filet of Sole with Vegetables |
 Gingered Fillets of Sole |
 Sole frittata |
 Sole-Vegetable Bundles |
Sole is available year-round in your metro fishmonger's display.
Sole is a lean fish and, as such, is very easy to
digest. We recommend steaming or poaching if you wish to
preserves the low fat content of the fish.
Sole is an excellent source of high-quality protein, rich in
vitamin B and provides generous amounts of phosphorus, magnesium,
zinc, selenium, iodine and iron.
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Refrigerator 4° C (40° F)
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Freezer -18° C (-4° F)
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Fresh sole
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2 to 3 days
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4 to 6 months
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Cooked sole
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1 to 2 days
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