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Found along vast regions of the Atlantic, the Pacific, and even the English coast, sole proves to be a great catch for the food enthusiast or even the everyday fish eater. And the good news is, there is quite a selection from which to consume. A member of the flatfish family, sole have twisted skulls and both eyes located on one side of their flat body. Available sole varieties include Rex Sole, Sand Grey sole, Lemon Sole, Dover Sole, English Sole, and Petrale Sole. Sole are a lean white fish with a mild flavor. The type available in your area is most likely based on your geographic location. Petrale Sole, for example, is exclusively found in the Pacific Ocean whereas true Dover sole is found off the eastern North Atlantic in Europe. Dover sole is generally considered the highest value sole with small quantities exported to the US. Here on the US west coast Petrale Sole is our specialty. As with many other varieties of sole, Petrale sole is also a member of the flounder family. Petrale is always found in solid, fillet form. This delectable seafood specialty embodies tender meat and is, conveniently, quite low in fat. It and other varieties of sole can be cooked using almost any method possible, however, due to its mild flavor, care must be taken not to overpower it with other strong flavors. Consequently, delicate sauces or simple sautéing, broiling, grilling or poaching are excellent preparation techniques for sole.
Now is about the time when you may be asking yourself, “How will I cook my Petrale sole?” Below is a quick and easy recipe that can be prepared in 15 minutes and goes great with fries or mashed potatoes to make a quick and easy dinner. Breaded Petrale SoleServes 4 - 1 lb Petrale Sole
- 1 egg
- 1 cup milk
- 2 cups bread crumbs
- ½ cup oil, if pan frying
Combine egg & milk in a bowl or a baking dish. Pour the bread crumbs into a shallow bowl. Dip fillets in the egg & milk mixture and coat them with the bread crumbs. To pan fry: Heat the oil in a frying pan. Place fillets in the pan and cook for 3 minutes on each side. Remove fillets from the pan and place on a plate. To oven fry: For a lower fat preparation sole can be oven fried. Preheat oven to 450 degrees. Place the breaded sole on a baking sheet coated with cooking spray and cooked for 5 to 6 minutes or until opaque in the center. Note in this preparation you may wish to toast the bread crumbs in a hot skillet prior to coating fillets. Squeeze lemon juice over fillets and salt & pepper to taste. About the Fishmonger Race Street Foods has been providing quality products since 1947. While they began as a small family run business, Race Street Foods has become a premier wholesale distributor of seafood, poultry, beef and pork products within the San Francisco Bay Area. Race Street Foods also has a retail store, Race Street Fish & Poultry , which has been "The Place" to buy seafood and poultry in San Jose, CA for more than fifty years. The retail store provides a vast array of fish and poultry combined with an outstanding in-house restaurant. Stop by and check out this month's featured fish or try one of their wonderful cooked meals.
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