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TopSole
Characteristics
Sole is a common name use for flatfish belonging to several species, from the Atlantic and the Pacific Ocean. Like other flatfishes, sole swim sideways. After the larval stage, flatfishes undergo metamorphoses that bring an asymmetrical shape. Once cooked, the meat is pure white, lean and flaky with a mild flavour.
Culinary tips and advice
- 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.
Availability
Sole is available year-round in your Metro fishmonger's display.
Nutritional value
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.
Storage life
Refrigerator 4° C (40° F) | Freezer -18° C (-4° F) | |
Fresh sole | 2 to 3 days | 4 to 6 months |
Cooked sole | 1 to 2 days | ––– |
Recipes to try
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