Fresh Lemon Sole - Whole

Fresh Lemon Sole - Whole

‘Lemons’ have an oval body; more rounded than a Dover, with a lighter, yellowy-brown dark side. Ranging in size from 230g to 1kg, these sole have a sweet delicate flesh, ideal for any sole recipes and work especially well with creamy white wine sauces. As well as being a great fish cooked on the bone, fillets are always popular, and are great for rolling around a filling (delice) then steaming or baking. Whilst found in the Eastern Atlantic and North Sea, lemon sole from the UK’s South Coast are generally considered the best, and often command a higher price. A popular fish on Christmas menus.

The lemon sole (Microstomus kitt) is a flatfish of the family Pleuronectidae. It is native to shallow seas around Northern Europe, 

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    The fish is widely found throughout the British Isles and northern Europe, feeding on marine worms, prawns, crabs and shellfish. This demersal species prefers a mixed seabed, with small stones and sand. They tend to keep to coastal areas and live at depths of 20-220m. Lemon sole travel to shallower waters to spawn during spring and migrate further out as they mature. The larvae start out similar to those of round fish, but eventually develop their flatfish traits.

    Like other flatfish, the lemon sole is very lean, so one must be careful not to overcook it. To avoid this, breading and brining techniques can be used. Cooking with high temperatures and keeping the skin intact during the process also limits the risk of overcooking.

    The name lemon sole is a misnomer, as it is not technically of the solee fish family, nor does it taste of lemon. The name lemon sole most likely comes from its French name "sole limande". ”Limande” may come from the French word lime (file) a tool used to smooth wood and wood metal, referring to the texture of the fish's skin. Limande may also come from the French word "limon" (silt).

  • Cooking Guide

    Cooking Guide

    serve-as-is.pngcross.pngLemon Sole offers so much when it is cooked, i have not heard of any recipes including raw Sole, so i do not recommend.
    blend.pngcross.pngOnce again this is not something i have heard of, i am sure there are recipes on the internet but i think the greater rewards lay in cooking this fish. 
    fry.pngtick.pngGenerally a great way to cook a Lemon Sole fried in butter is generally a great way to cook most things, but not great for the waistline, over medium heat it will take about 2 minutes on each side. 
    microwave.pngtick.pngLemon Sole can be microwaved very easily, it doesn't take long and holds its shape this usually takes 90 seconds to 2 minutes minutes depending on the size of the fillet and power of the microwave.
    grill.pngtick.pngLemon Sole is great under the Grill and can be done in as little as 6-8 minutes, but much like the Dover I always find the key is in the preparation and butter and lemon brushed on to the Sole before going under the grill really help to bring out the flavour.
    oven-bake.pngtick.pngMany recipes suggest baking lemon Sole and it is so easy to do, they take about 25-30 min at 220 degrees C. but as usual it does depend on the size of the fillet.
    simmer.pngcross.jpgWhen poaching fish i always find seasoning the water adds so much flavour so a little hint i would suggest would be to add some lemon juice, peppercorns and maybe a bay leaf, Then bring your poaching liquid to a simmer over medium heat, and cook the fish for 5 minutes or until the center of the fish is opaque and it flakes easily when prodded with a fork. Times will vary according to the thickness of the fish, thinner fillets will cook quicker. 
    steam.pngtick.pngSteamed Sole is a very popular method of cooking the fish, The fillets are placed on a sheet of buttered parchment paper and into a hot pan, ensuring a gentle heat is used to cook and steam the fish to perfection in just a couple of minutes. 
    storage.pngtick.pngWe will supply Lemon Sole fresh, loose wrapped on the vans, or you can order it Vacuum sealed which will give it longer life and make it easier and less smelly to store. Keep it chilled or freeze it it will be fine for 2-3 days fresh, but use your nose and your brains for best results.



  • Nutrition Data
    Nutrition Facts
    For a Serving Size of 100 grams (100g)
    Calories70Calories from Fat 17.4 (24.8%)

    % Daily Value *
    Total Fat1.9g-
    Saturated fat 0.4g-
    Monounsaturated fat 0.5g-
    Polyunsaturated fat 0.4g-
    Trans fat 0g-
    Cholesterol45mg-
    Sodium296mg13%
    Potassium160mg-
    Carbohydrates0g-
    Net carbs 0g-
    Sugar 0g-
    Fiber 0g0%
    Protein12.4g
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