Meet your new favorite protein: Wild Alaska Sole. This fish (also known as flounder) is delicious, versatile, and easy to prepare, and a seafood staple you’ll want in your weekly meal rotation. In this post, we’re answering all of your top questions about sole and sharing why Wild Alaska Sole deserves a spot on your grocery list.
What kind of fish is sole?
Wild Alaska Sole, also known as flounder, refers to a group of flatfish species found in the cold, pristine waters of Alaska. These fish are recognized by their flat bodies and unique eye placement, with both eyes on the same side of their body, as they typically lay flat on the sea floor. Some well-known species of sole found in Alaska include:
- Yellowfin Sole (Limanda aspera)
Mild and sweet with a firm, flaky texture. - Rock Sole (Lepidopsetta polyxystra)
Still mild, but with a slightly more pronounced flavor than other sole varieties. - Flathead Sole (Hippoglossoides elassodon)
Known for its firmer texture while still offering that signature light taste. - Alaska Plaice (Pleuronectes quadrituberculatus)
Delicate and sweet with a subtle umami note.
What does sole taste like?
All species of Wild Alaska Sole are light and subtly sweet, making them the perfect fish for a wide variety of flavors and preparations. Delicate and flaky, sole holds its shape when cooked and is beautifully tender when served. Whether paired with marinades and seasonings or simply sautéed with a touch of olive oil and salt and pepper to taste, these adaptable fish shine in any dish.
Where does sole come from?
While Wild Alaska Sole is only found in the waters off the coast of Alaska, other species of sole can also be found in the Atlantic Ocean, Mediterranean Sea, and other parts of the Pacific Ocean. These fish thrive in cold, nutrient-rich waters like those found in Alaska.
How do you cook sole?
Wild Alaska Sole can be the star in all your favorite seafood dishes. It is perfect simply sautéed in a bit of butter and seasoned with salt and pepper and your favorite herb, or baked over a base of roasted vegetables, or deep fried to golden perfection and served it with classic Tartar sauce. Wild Alaska Sole especially shines when paired with shellfish in a classic fish soup or pasta dish. You can find all kinds of delicious options here.
Are sole and flounder related?
Yes, “sole” and “flounder” are both terms used for flatfish and the names can be used interchangeably, especially in culinary contexts. While there are slight differences between species, they all belong to the flatfish family, have a similar appearance and a light, melt-in-your-mouth texture. In the U.S., you may find this fish labeled as either sole or flounder, depending on the region and market. Most of the flounder you’ll find at supermarkets and restaurants in the U.S. is Alaska yellowfin sole, from one of the nation’s most abundant and sustainable fisheries. In Europe, all fish species are clearly identified by name.
Is sole healthy and safe to eat?
Wild Alaska Sole isn’t just safe to eat, it’s a powerhouse of nutrition. While fatty, full-flavored fish often gets the spotlight for omega-3’s, mild, low-fat Wild Alaska Sole holds its own with impressive levels of EPA and DHA, the two most beneficial types of omega-3 fatty acids. Just two 4-ounce servings of Alaska Yellowfin Sole provide more than 1,500 mg of omega-3s—nearly the full recommended weekly intake. Omega-3s found in fish support heart health, brain and eye function, immune response, gut health, and help reduce inflammation. Sole is also a great source of lean, low-calorie protein and it’s packed with essential minerals like phosphorus, which is essential for healthy bones and teeth; and selenium, a key nutrient that protects bone and brain health, improves thyroid function, and may reduce cancer risk.
Is sole a sustainable choice?
Wild Alaska Sole is sustainably sourced from the pristine waters of the Bering Sea and Gulf of Alaska. Alaska has long been a global leader in science-based sustainable fisheries management, and the fishery for Wild Alaska Sole is no exception. The Wild Alaska Sole fishery is highly regulated and managed to protect both the fish stocks and the marine ecosystem. Even better, Wild Alaska Sole requires no land, no pesticides, and minimal water to produce, and it has one of the lowest-carbon-footprints of all proteins.
Where can I buy sole?
Wild Alaska Sole is widely available at many local markets and grocery stores and on restaurant menus throughout the country. In the U.S., it is often labeled “flounder,” so be sure to check the packaging or ask your fishmonger to confirm it’s sourced from Alaska. That way, you’ll know you’re getting high-quality, sustainably caught fish you can feel good about serving.
Which is better: Dover Sole or Wild Alaska Sole?
Both Dover Sole and Wild Alaska Sole are delicious, mild fish with similar textures. Dover Sole is more expensive than other sole varieties because it is less abundant and difficult to source, while Wild Alaska Sole is abundant, adapts well to nearly every cooking method, and is budget-friendly and widely available, making it a great everyday choice for home cooks and a superior option for restaurants that want to offer sustainable fish at a good value.
Final Thoughts
Whether you’re a seasoned home cook or just starting your culinary seafood journey, Wild Alaska Sole is an approachable, nutritious fish that’s perfect for building your skills in the kitchen. With its pleasantly light flavor, tender texture, and impressive versatility, it’s an easy addition to your weekly meal rotation. Next time you’re at the fish counter or freezer, consider picking up Wild Alaska Sole!