What Are Sole fillets and How Can I Use Them?
Wondering what to do with sole fillets? This guide covers how to pick them, cook them, store them, and swap them — with 56 recipes to put them to work.
Nutrition
Nutrition Facts
Serving Size 1 fillet (127g)Where found
Sole fillets are usually found in the fish section or aisle of the grocery store or supermarket.
Food group
Sole fillets are a member of the Finfish and Shellfish Products US Department of Agriculture nutritional food group.
How much do sole fillets weigh?
| Amount | Weight |
|---|---|
| 1 fillet | 127 grams |
| 3 ounce | 85 grams |
Related
Finfish and Shellfish Products
| In Chinese: | 唯一的鱼片 | |
| British (UK) term: | ||
| en français: | filets de sole | |
| en español: | filetes de lenguado |
Recipes using sole fillets
There are 56 recipes that contain this ingredient.
Sole in Herbed Butter
Fillet of sole sautéd in herbed butter. Very quick and easy. Serve with carrots and snow peas to make it a meal.
Filets of Sole in White Wine Sauce
Filets of sole in white wine sauce poaches delicate sole in an oven-warmed bath of clam juice, dry white wine, garlic, bay leaf, and peppercorns. Elegant French-style fish, low in fat and big in flavor.
Sole with Lemon, Capers & Almonds
Tender sole fillets pan-seared in olive oil, then drizzled with a buttery white wine sauce brightened by fresh lemon juice, briny capers, and toasted slivered almonds. Ready in 20 minutes.
Orange Glazed Sole
Delicate sole (or other whitefish) glazed with an orange almond glaze. Quick, easy and sophisticated.
Sole with Orange Tarragon Cream Sauce
Cooked two sole fillets in a hot pan with a bit oil, then served with this delicious orange tarragon cream sauce. It tasted delicious. Had some mint peas aside to add some refresh-ness. Quick, easy, healthy yet delicious!
Baked Sole with Lemon Sauce
A baked fish with lemon sauce main dish. The velvety smooth lemon sauce is enriched with egg yolk which adds lovely mouthfeel and richness to the light and flaky sole.
Dill Fish
Simple baked fish with fresh dill, lime juice and garlic. Light and flaky white fish fillets ready in 50 minutes with minimal ingredients.
Sole Veronique
Classic French Sole Veronique: fillets poached in white wine, draped in a velvety cream sauce with seedless grapes and mushrooms, then broiled until golden and bubbly.
Dover Sole Fillets Stuffed with Crab
Delicately flavored crab stuffed between fillets of buttery and flaky Dover sole. It's a match made in heaven and the ingredients perfectly compliment each other. Best of all it's quite quick and fairly easy to make!
Lemon Baked Sole-Diabetic
Lemon baked sole fillets dipped in butter and lemon juice, dredged in seasoned flour, and baked until golden. A low-fat, diabetic-friendly fish dinner ready in 30 minutes with simple pantry ingredients.
Stuffed Sole with Crab, Shrimp & Mushrooms
Sole stuffed with crab, shrimp and mushrooms baked in a mushroom sauce topped with cheese.
Lemon Baked Dover Sole
A very simple and healthy way to prepare the prized Dover sole that highlights its mild, buttery sweet flavor.
Poached Sole with Shrimp Sauce
Microwave-poached sole fillets bathed in a creamy white-wine shrimp sauce. An elegant fish dinner from the 1980s microwave-cooking era, ready in 40 minutes without dirtying a stovetop pan.
Fillet Mosaic with Red Pepper Sauce
Fillet mosaic of woven sole, salmon, and spinach strips poached in fish stock and served on a roasted red pepper sauce with white wine and apple jelly. A stunning, restaurant-quality fish presentation.
Fish Steamed in Napa Cabbage
Steamed fish rolls: salmon and sole wrapped in napa cabbage leaves, bamboo-steamed and served over a silky roasted red pepper sauce. An elegant, low-fat dinner party starter.
Sole a la Catalane
Rolled sole fillets baked in white wine, nestled inside hollowed tomatoes stuffed with sauteed onions, and draped in a silky butter sauce with fresh herbs. A show-stopping French classic.
Sole Romesco
Grilled sole fillets topped with a bold Catalan romesco sauce blending tomatoes, hot chilies, toasted hazelnuts, garlic, fresh mint, and dry sherry. Ready in 30 minutes.
Simply Chowder Soup for a Crowd
Seafood chowder for a crowd with sole fillets, canned clams, shrimp, and cream of potato soup. Feeds 20 people in 30 minutes using mostly pantry and freezer staples. Freezes well.
Fillet of Sole Over Celery
Microwave fillet of sole over celery with green peppercorns, lemon and celery seed. Fast 10-minute single-serving fish dinner with delicate French flavors.
Fish with Rice Wine
Pan-fried sole fillets in a quick rice wine and ginger sauce, brightened with lemon and finished with toasted pine nuts and scallions. A light, Asian-inspired fish dinner on the table in about 30 minutes.
Grilled Spiced Fish
Indian-style spiced sole fillets marinated in yogurt, garam masala, coriander, and garlic, then broiled until flaky. A light, tandoori-inspired fish dish.
Fillets Stuffed with Cheese
Sole fillets stuffed with Monterey Jack cheese and fresh tomato slices, dipped in garlic-basil butter, and baked with Parmesan. A cheesy baked fish dinner in 30 minutes.
Carrot Bundle Fish
Sole fillets wrapped around crisp-tender carrot strips and topped with Italian bread crumbs, melted butter, and lemon juice. A light, elegant baked fish dinner that comes together in under an hour.
