While nutritionists and health care professionals often disagree on many issues, the health benefits of fish are pretty much understood and agreed upon by everyone. Some fish, like wild-caught salmon and tuna, are known to be very healthy to eat. Other fish, like sole fish, may not be as good for you.
Not only does sole fish not have as many healthy nutrients as other fish, but there are also many worries about its safety for both people and the environment. People have become more aware of the possible problems with this species of flatfish since it was added to the “seafood red list” of fish that come from fishing methods that aren’t sustainable in 2010.
Dover sole is a premium white fish with a sweet, delicate flavor that makes it a favorite for fine dining menus. But is this pricey fish worth splurging on for home cooking? And more importantly, is Dover sole actually good for you and safe to eat regularly?
As a lean low-mercury fish Dover sole provides excellent nutrition. But its thin fillets and high cost may make it impractical as an everyday dinner option. Let’s dive into the pros and cons of adding this refined flatfish to your regular seafood rotation.
What is Dover Sole?
Dover sole, also sometimes called common sole is a saltwater white fish found in the eastern Atlantic Ocean and Mediterranean Sea. It lives on sandy ocean bottoms and feeds on small invertebrates.
True Dover sole belongs to the scientific species Solea solea. It is different from petrale sole and rock sole varieties found on North America’s Pacific coast.
Dover sole is the largest sole species, growing up to 40 inches long. It has a small head and mouth with a flat, oval shaped body. The fish’s eyes are on its right side and its coloration is grey-brown on top blending to pale white underneath.
Wild Dover sole is mainly fished off the European coasts of France, Denmark and Holland using bottom trawling methods. It commands a high price due to limited supply and high demand.
Why is Dover Sole So Expensive?
There are a few reasons why Dover sole costs up to 3 times more per pound than other white fish:
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Limited Supply – Only found natively in Europe, Dover sole is imported at a premium to North America.
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Difficult to Catch – These bottom-dwelling flatfish can only be caught by commercial trawlers using specific nets. This makes them challenging to harvest.
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Delicate Nature – Thin, fragile fillets mean lots of waste and a lower yield of useable meat per fish.
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Premium Reputation – Dover sole is highly prized in French cuisine and fine dining, driving up demand.
Due to its high price tag, Dover sole is usually only served on special occasions or at upscale restaurants. But some supermarkets do carry it frozen or fresh in limited quantities.
Health Benefits of Dover Sole
While expensive, Dover sole provides excellent nutritional value as part of a healthy diet:
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High in Protein – A 3 ounce serving contains 15-20 grams of protein with all essential amino acids.
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Low in Fat and Calories – With only 1-2 grams of total fat and 80-100 calories per serving, Dover sole fits into any diet.
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Rich in Selenium – Selenium benefits thyroid and immune function. Dover sole is one of the best sources with over 60% DV per serving.
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Low Mercury Levels – Since it feeds near the ocean bottom instead of higher up the food chain, mercury contamination is minimal.
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Abundant Vitamins and Minerals – Dover sole provides niacin, vitamins B6 and B12, phosphorus, potassium, iron, magnesium and calcium.
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Omega-3 Fatty Acids – While not as high as fatty fish, Dover sole contains anti-inflammatory omega-3s EPA and DHA.
The beneficial nutrient profile of Dover sole makes it a smart choice that aligns with dietary recommendations to eat more lean protein and omega-3 rich fish.
Concerns about Dover Sole
There are a couple factors to consider before adding Dover sole as a regular part of your diet:
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Sustainability – Some environmental groups categorize Dover sole as “Avoid” due to risky bottom trawling fishing methods. Opt for hook and line caught when possible.
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High Cost – Budget-friendly fish like tilapia may be more realistic for frequent consumption. Dover sole is better reserved as an occasional treat.
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Difficult Preparation – Thin fillets requires care to prevent overcooking. Novices may find easier fish to work with.
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Short Shelf Life – Dover sole deteriorates faster than other fish so it must be cooked within a day or two of purchase.
While very healthy, Dover sole may not be the easiest or most economical fish choice for home cooks to use regularly.
How Does Dover Sole Taste?
Dover sole has a subtle, mildly sweet flavor with a lean, firm texture when cooked properly. Its taste is often described as:
- Delicate, fine-grained and flaky
- Sweeter and more subtle than other white fish
- Light seafood essence without “fishiness”
- Buttery and moist when prepared with care
The eloquent taste of Dover sole makes it a favorite on upscale restaurant menus. It can be prepared simply with herbs and citrus or incorporated elegantly into refined seafood dishes.
How to Choose Dover Sole
Here are tips for picking out high quality Dover sole:
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Look for translucent, creamy white flesh without any yellow discoloration.
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Ensure the fillet has a fresh, mild sea-breeze scent without any sour “fishy” odor.
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The fish should be displayed on ice, not sitting in water which can breed bacteria.
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Fillets should be moist without signs of drying or curling at the edges.
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Frozen Dover sole is more economical. It should be vacuum sealed without frost buildup or freezer burn.
Buying whole fish allows you to inspect quality more closely, but fillets are more convenient. Just take care in assessing freshness.
How to Cook Dover Sole Fillets
Dover sole’s lean texture requires gentle cooking methods to prevent it from drying out. Here are some recommendations:
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Pan Sear in butter or olive oil for 2-3 minutes per side until just opaque in the center. Basting with lemon-butter keeps it moist.
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Poach in white wine or broth at a bare simmer for 4-5 minutes until cooked through but still translucent.
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Broil under high heat about 4 inches from element for just 1-2 minutes per side, watching closely to prevent overcooking.
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Bake at 400°F wrapped in parchment paper with drizzled olive oil or sauce for 10-12 minutes.
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Grill on a well-oiled perforated grill pan over direct medium-high heat for about 3 minutes per side.
Serving poached, pan seared or broiled Dover sole with a buttery wine sauce or lemon caper butter makes a restaurant worthy dish.
Simple Dover Sole Recipes
You don’t need complicated techniques to enjoy Dover sole at home. Try these easy recipes:
Lemon Baked Dover Sole
Coat fillets with flour, salt and pepper. Bake at 425°F with lemon slices and white wine for 10-12 minutes until just opaque. Finish with fresh parsley and lemon juice.
Caper & White Wine Pan Fried Dover Sole
Pat fillets dry and season with salt and pepper. Fry in olive oil 2-3 minutes per side. Make a pan sauce of butter, capers and white wine.
Broiled Dover Sole Dijon
Broil fillets brushed with Dijon mustard glaze 4 inches from heat 1-2 minutes per side. Sprinkle with minced parsley before serving.
Dover Sole Piccata
Sear fillets in olive oil then make a pan sauce of chicken broth, lemon juice, capers and butter. Pour the piccata sauce over the cooked fish.
With its mild flavor and premium texture, Dover sole makes an elegant meal that feels special but doesn’t require expert skills. Savoring this fine fish every once in awhile can be a luxurious yet healthy dining experience.
The Verdict on Dover Sole
In the end, is Dover sole worth splashing out for compared to more common white fish?
If you appreciate refined flavors and textures when it comes to seafood, then yes – treat yourself to Dover sole occasionally. Its delicate taste and melt-in-your mouth meat makes for a first class protein.
However, budget-minded home cooks will likely find reasonably priced fish like tilapia, swai and basa catfish to be more sensible for frequent family meals.
Whichever fish makes the most sense for your needs, be sure to incorporate at least two servings of the healthy protein source each week. Your body and mind will benefit from a steady diet of high quality seafood.
4 Reasons to Avoid It
One of the biggest concerns with eating any type of fish is contamination. Heavy metals and toxins can build up in fish, and when people eat them, they can cause serious health problems.
Because of high amounts of pollution and industrial waste, flatfish varieties like sole fish are more likely to contain dangerous contaminants that could wreak havoc on health. Studies analyzing biomarkers of contaminant exposure have found that sole fish in some areas may be exposed to high amounts of polycyclic aromatic hydrocarbons, toxic chemicals associated with damage to the DNA and cancer development.
In addition to being potentially risky in terms of health, sole fish is also overfished and unsustainable. In fact, sole fish were featured on Food
This is because most sole fish are caught in demersal trawls, which are large nets that are pulled through the ocean and used to target bottom-living fish. This method of fishing can have a serious negative environmental and ecological impact as the fishing gear can cause long-term damage to sensitive habitats on the ocean floor.
Also, fish that live at the bottom of the ocean often travel in mixed groups. This means that trawling can catch and throw away vulnerable fish species by accident, which hurts their populations.
To get enough omega-3 fatty acids, the American Heart Association says you should eat at least two servings of fatty fish each week. Omega-3 fatty acids are important for many parts of health and have been linked to a number of possible benefits, such as better heart health, a lower risk of cancer, and protection against cognitive decline.
Sole fish is a type of lean fish, which means it doesn’t have as many omega-3 fatty acids as some other animals. Instead, to get a lot of omega-3 fatty acids, you should eat fatty fish like salmon, sardines, mackerel, and tuna a few times a week.
There are many more nutrient-dense and sustainable types of fish that you can eat if you want to eat more of them. Wild-caught salmon, mackerel, sardines, tuna, black cod, and anchovies are all tasty alternatives that are better for the environment and have a lower chance of making you sick.
Not only do most of these fish have more of the good omega-3 fatty acids for your heart, but they also have more of many important vitamins and minerals. For example, one serving of salmon gives you a good amount of the vitamin B6 and selenium you need for the whole day. It also has almost 19 grams of protein. Sardines, on the other hand, have a lot of vitamin D and can give you all the vitamin B12 you need in one serving.
Feel free to use other types of healthy fish in your favorite sole fish recipes to make them more micronutrient and omega-3 dense. Similar types of fish, like red snapper, pollock fish, or Alaskan cod, can be used to make fish that tastes and feels like sole.
There are many bad things about eating sole fish, but there are also some possible health benefits to think about.
Sole fish is good for you because it is low in calories and high in protein, which can help you lose weight. The American Journal of Clinical Nutrition published a study that found that increasing protein intake by just 15% for 12 weeks made people feel fuller, lowered their body weight, and cut their daily caloric intake by an average of 441 calories.
Sole fish also contain an array of other important nutrients as well. It is especially easy to get selenium, vitamin B12, and phosphorus from sole fish. They also have a lot of other vitamins and minerals.
Also, they are usually lower in mercury than many other types of fish, though there is a high chance that they will be contaminated with certain chemicals. Mercury poisoning can be bad for your health and cause symptoms like loss of coordination, weak muscles, and trouble seeing and speaking.
In general, most people should limit how much high-mercury fish they eat. However, kids and women who are pregnant should not eat any high-mercury fish at all. People who are worried about mercury may want to avoid shark, swordfish, and king mackerel. Instead, they might want to try sole fish.
Fish is a key ingredient of both Ayurveda as well as Traditional Chinese Medicine (TCM). On an Ayurvedic diet, consumption of healthy meats like fish is permitted in moderation. People with a vata constitution may benefit the most from fish, while people with a pitta or kapha constitution should only eat freshwater fish.
Fish like fillet of sole are best when combined with other light foods, like grains and vegetables. However, they may not be compatible paired with eggs or dairy products.
Traditional Chinese Medicine says that fish can help strengthen the spleen, stop diarrhea, tone the chi, stop bleeding, and even make you more sexually interested. It’s often used to treat conditions like hemorrhoids, skin lesions, fatigue, low libido and postpartum bleeding.
There are not many calories or fat in sole fish, but it has a lot of protein and some important nutrients, like selenium and vitamin B12.
A three-ounce serving of cooked sole fish (approximately 85 grams) contains about:
- Calories: 73.1
- Total Fat: 2 g Saturated Fat: 0. 5 g Polyunsaturated Fat: 0. 4 g Monounsaturated Fat: 0. 6 g Trans Fat: 0. 01 g .
- Protein: 12.9 g
- Sodium: 309 mg (13% DV*)
- Selenium: 27.7 mcg (50% DV)
- Vitamin B12: 1.1 mcg (46% DV)
- Phosphorus: 263 mg (21% DV)
- Vitamin B6: 0.1 mg (6% DV)
- Niacin: 1.1 mg (7% DV)
- Magnesium: 18.7 mg (4% DV)
- Potassium: 167 mg (4% DV):
- Pantothenic Acid: 0.2 mg (4% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
Along with the nutrients listed above, sole fish also has small amounts of riboflavin, zinc, vitamin E, calcium, iron, folate, and thiamine.
Tilapia and sole fish are both popular for their mild taste that works well in many different recipes. The taste of tilapia and sole fish is said to be neutral and not fishy, which makes them great for bringing out the flavors of other foods in your dish.
Both are also plagued with a bad reputation when it comes to health. Sole fish is known for not being sustainable and hurting the environment, while tilapia is usually raised in farms and has a lot of health problems.
There are more antibiotics, pesticides, and dangerous chemicals like dioxins in farm-raised fish like tilapia, salmon, and swai fish, according to studies.
However, there are some notable differences between these two types of fish. Fish like tilapia and angelfish and peacock bass are all in the same family, Cichlidae. They live in fresh water. Sole fish, on the other hand, are mostly saltwater fish and members of the flatfish family.
The sole fish price is also a bit higher than tilapia fish, making it slightly less affordable.
Because they share a similarly mild flavor, they can both be incorporated into a variety of recipes. You can use tilapia or sole fish in fish tacos, casseroles, soups, and curries. You can also grill, bake, or broil them and serve them on their own.
What Is Sole Fish?
Sole fish is a type of lean flatfish that belongs to the Soleidae family. Most of these fish live near the coasts of Europe, but some types can also be found in the water off of the Americas.
There are different kinds of sole fish, but the Dover sole fish is the most common and easy to find. It has a flat appearance and is typically brown with a white underside.
There are two small eyes on the right side of its body. It can get as long as 28 inches. The sole fish lives near the ocean floor and eats crustaceans and shellfish that are found at the bottom of the water.
Thrusters, which are big nets that scrape the ocean floor to catch fish, are often used to catch these fish. They have a mild taste and are versatile enough to use in many different recipes.
Sole fish are named for their flat appearance and resemblance to a sandal, or “solea” in Latin. In other languages, such as Greek, German, Spanish and Dutch, sole fish is named for the tongue.
The common sole, also called the Dover sole, is one of the most popular types of sole fish, especially among chefs. It’s easy to work with, can be used in a lot of different ways, and tastes mildly sweet. Classic recipes like sole meunière use it a lot. In this French dish, sole fillets are covered in flour, fried in butter, and then served with lemon and parsley on top.
Even though the common sole is a popular fish, Greenpeace International put it on its “seafood red list” in 2010 to bring attention to the harmful and unsustainable fishing methods used to catch it.
Concerns have been raised, though, about the safety of eating sole fish, as well as about its long-term viability and the possible ecological and environmental effects of the controversial ways it is caught.
5 of The Healthiest Fish to Eat and 5 to Avoid
Is Dover sole a good fish to eat?
Most sole is gutted upon landing and is available whole and occasionally in fillets: if you ask for it filleted, keep the bones and head to make fish stock. It’s available all year round but is at its best from July to February. Dover sole is a versatile fish that can be cooked whole or as fillets, either grilled, fried or poached.
What is a Dover sole fish?
Dover sole is a flatfish with a small head and creamy underside. It’s a saltwater fish that lives at the bottom of shallow oceans. Dover sole health benefits and its firm, flavorful meat make it a desirable addition to your diet. Fish are included in the protein foods group, and Dover sole has the advantages of high protein and low fat content.
Is Dover sole healthy?
The chief health benefit of Dover sole comes from providing protein without too much fat. Oily fish like salmon and sardines are rich in omega-3 fatty acids, which are good for heart health. Dover sole, though, is a lean fish that doesn’t provide much of this nutrient. Dover sole is healthiest when it is baked, grilled, or steamed.
Where do Pacific Dover sole fish live?
(year-round) Pacific Dover sole are flatfish that live on muddy and sandy bottoms along the continental slope from Baja Mexico to the Bering Sea. These abundant fish are rated “Best Choice” by the Monterey Bay Aquarium Seafood Watchthroughout their range in the United States. Fishermen primarily catch Pacific Dover sole using bottom trawls.