Healthy cooking with Pacific sole

Healthy cooking with Pacific sole



Sole has a mild and slightly sweet flavour that is somewhat similar to that of tilapia crossed with cod. It tastes light and delicate but has a texture that is firmer than tilapia or cod.


Sole is one of the finest sources of essential fatty acids, protein, minerals and fat-soluble vitamins like vitamin A, E and D. It is a non-oily, shallow water fish, is one of the lowest-calorie flatfish, and is also a good source of Omega 3’s. 


Sole is very light and delicate and cooks the best pan-seared or baked. It is very mild and pairs well with bold herb and citrus flavours.  

Sole is a thinner fillet than other species like cod or halibut, so cooking time is greatly reduced. Pan-seared is usually 2 minutes a side and baking is 8 minutes at 375. That said, sole is rather forgiving despite how lean it is and more often than not you end up with mild white fish that melts in your mouth.


Pacific sole has several different species. Fisherman’s Market carries 2 of them, English and Petrale.  

English Sole is smaller and more delicate than its larger cousin Petrale. English is milder and Petrale and is slightly sweeter in the meat. English sole is your typical sole used for classic sole dishes like stuffed sole, floured and pan-seared, and it makes for a great breakfast fish dish. Petrale starts to let you get into gourmet dishes because it’s thicker it really opens up sole into a higher end of cooking. 

The main difference between these two is the price. Petrale sole is definitely the step up and garners more money because of it. It’s a larger and firmer flesh that holds tighter beautifully while cooking. While English sole is still a great product and fantastic value for the price, if you’re looking for the very best of the west coast, Petrale sole is a fisherman’s favourite. 

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