Is petrale sole a good fish to eat?

Absolutely. Petrale sole is not only mild and tender but also highly nutritious. It's low in calories and saturated fat while being rich in omega-3 fatty acids, lean protein, and important nutrients like B12, potassium, and magnesium. It’s a heart-healthy choice recommended by health professionals for regular consumption.

What goes well with petrale sole?

Petrale sole pairs beautifully with bright and simple flavors. Think lemon, butter, fresh herbs like parsley or dill, and vegetables like asparagus or green beans. For starches, try wild rice, mashed potatoes, or crusty sourdough. For more side dish inspiration, check out our fresh & seasonal pairings .

What is the difference between sole and petrale sole?

While “sole” is a broad category of flatfish, petrale sole is a specific species native to the Pacific Ocean. It’s prized for its delicate texture and mild, slightly sweet flavor. Unlike imported varieties, petrale sole is typically wild-caught off the West Coast, making it a sustainable and local option in the U.S.

How best to cook sole fish?

The best methods for cooking sole—especially petrale sole —include pan-searing, baking, and steaming en papillote. These techniques preserve its delicate texture and enhance its light, sweet flavor. Avoid overcooking or deep frying, which can overpower the natural taste.

Petrale Sole Recipe: 5 Elegant Ways to Cook This Healthy Fish

Description

This petrale sole recipe is light, quick, and full of flavor—featuring buttery lemon sauce and tender fillets, perfect for a weeknight dinner.

Ingredients

Scale

4 petrale sole fillets

Salt and pepper, to taste

2 tbsp olive oil

3 tbsp butter

2 cloves garlic, minced

Juice of 1 lemon

1 tbsp fresh parsley, chopped

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Instructions

1. Pat petrale sole fillets dry and season with salt and pepper.

2. Heat olive oil in a skillet over medium-high heat.

3. Add fillets and cook for 2–3 minutes per side until golden brown.

4. Remove fillets and keep warm.

5. In same skillet, melt butter and add garlic; sauté for 1 minute.

6. Stir in lemon juice and simmer for another minute.

7. Spoon sauce over fish and sprinkle with parsley.

Notes

Use fresh lemon juice for the best flavor. Serve with wild rice, roasted vegetables, or a fresh salad.

Prep Time: 5 mins
Cook Time: 10 mins
Category: Seafood
Method: Pan-Seared
Cuisine: American

Nutrition

Serving Size: 1 fillet
Calories: 220
Sugar: 0g
Sodium: 160mg
Fat: 12g
Saturated Fat: 5g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 1g
Fiber: 0g
Protein: 23g
Cholesterol: 65mg