How to Cook Sole


The light taste and delicate texture of sole lends itself well to a variety of cooking methods. Sole is a versatile flatfish that comes whole or cut into thin fillets. Sauteed or baked, the fish delivers a mild taste no matter how you cook it. When it comes to cooking sole, you want the meat to be opaque and flaky to ensure it’s safe to eat. Generally, this means cooking the fresh fish for 10 minutes per inch of thickness. Double the cooking time if the fish is frozen instead of fresh.

Yummy Sauteed Sole

  • Sauteing sole is one of the quickest and simplest ways to cook the fish. Heat some oil, butter or nonstick cooking spray in a pan over medium heat. Cook the fish, moving it around the pan as you cook. Flip the fish halfway through the cooking time and repeat the cooking process on the other side.

Appetizing Seared Sole

  • The process of searing sole is similar to sauteing it, you just don’t move the fish around as it cooks. Searing adds a crispy covering to the fish while preserving the moisture inside. Heat oil, butter or nonstick cooking spray in a pan over medium heat and add the fish to the pan. Sear the fish until ready, turning halfway through the cooking time.

Wonderful Poached Sole

  • Poaching sole is a lot like boiling it, just with less liquid. Poaching uses a combination of liquid and steam to cook the fish. The biggest benefit of poaching is that you can use a liquid other than water, such as wine, to cook the fish. Place sole fillets or whole fish in a frying pan and fill the pan with just enough liquid to cover the fish. Place the pan over medium heat and bring the liquid to a boil. Cover the pan with a lid and reduce the heat to low. Poach the fish until cooked through.

Tasty Steamed Sole

  • Steaming brings out the flavor of sole without adding any unwanted fat from cooking oils. Fill a large pot with a few inches of water. Fill a steaming basket with whole sole or with fillets and place it in the pot. Bring the water to a boil over high heat and cover the pot with a lid. Reduce the heat to low and steam the fish until done, adding more water if needed. Increase the heat to bring the water to a boil, and reduce the heat again to a simmer, for each addition of water.

Tantalizing Baked Sole

  • Baking is another no-fuss way to cook whole or filleted sole. However, baking can rob the fish of some of its moisture. Sole tastes best when baked with some sort of sauce or liquid topping. Place the fish in a baking dish and top as desired. Cover the dish with foil to help retain moisture. Bake the fish at a midrange temperature, around 400 degrees Fahrenheit. Bake the fish until done, and then remove from the dish immediately to prevent overcooking.

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