Grey sole is a flat fish in the same family as flounder. It is the smallest of the flatfish and a bottom dwelling fish. It is very lean, white and flaky and has a very mild flavor. Simply prepared it is delicious. The upscale benefit to sole is it contains vitamins B-6 and B-12 - the B vitamins needed to convert food into energy and supporting red blood cell formation. Sole contains vitamin E and calcium to aide in bone health. Three ounces of sole is only 99 calories, has 1 gram of fat and 21 grams of protein.
Grey Sole can be pan sauteed, baked or broiled. You could stuff the fish, roll it and bake it at 450 degrees for about 20 minutes. Broiling for approximately 5 minutes per side, or for pan sauteing 4-5 minutes per side.
If you are going to have sole or flounder for a dinner meal make sure that the fish is bright and shiny. If it is dull I would pass it by. This fish came from our local fish market. Since there are only two of us I purchased 4 fillets which is plenty - 2 per person. Flounder, a larger flat fish you would perhaps get one fillet person depending on the size.
What you want to look in your budget cooking are sales on fish. Generally sales are not offered in a seafood market but more often in a regular grocery store. Ask the clerk also if you can smell the fish. If it smells like the ocean you can bet it is fresh. You can tell by this picture that the fillets are fresh - bright, white and shiny.
- Black pepper on either side of the fish.
- Dredged in some flour that has been seasoned with salt, pepper and paprika to taste.
- Mix the flour with a fork to incorporate.
- Dredge each fillet and shake off the excess flour.
- Saute in a skillet with butter and some olive oil over medium heat.
- If the fish is browning too fast, turn the heat down a touch.
- Saute for about 4-5 minutes per side until golden brown.
There will be a garden salad and fresh green beans to go along side of a white or sweet potato. Dinner is done!