Your Guide to Cooking Wild Alaska Sole: Simple, Delicious, and Versatile: Part 1
Looking for a light, flaky, and flavor-packed fish that’s as easy to cook as it is to enjoy? Meet Wild Alaska Sole, a mild white fish also commonly sold as flounder. Whether you’re a seasoned seafood lover or new to cooking fish at home, this guide will walk you through everything you need to know—from picking the best fillets to mastering a variety of cooking methods.
Purchasing Wild Alaska Sole
Wild Alaska Sole — or flounder — is widely available, both fresh and frozen, and can be found in both the chilled seafood department and the frozen seafood case at your local supermarket. Thanks to modern freezing techniques, frozen sole retains its just-caught flavor and texture, making it a freezer staple for quick, easy, and delicious meals.
Thawing & Storage Tips
To thaw or not to thaw? Either works! Due to its thin profile, Wild Alaska Sole is very quick to thaw, with most fillets thawing in a matter of a few hours. In a time crunch? Not to worry. Wild Alaska Sole can also be cooked directly from frozen. Baking, roasting, steaming, poaching, sauteing, and air-frying all work with either thawed or frozen fillets. Here’s how to handle it:
- Thawing in the fridge:
- Remove the fillets from their packaging and place them on a rimmed baking sheet. Cover and let them thaw in the refrigerator for at least four hours.
- Quick thaw:
- Remove from vacuum packaging, place in a sealed plastic bag, and submerge in cold water. Change the water every 10 minutes —1.5 pounds should thaw in roughly one hour. If you quick thaw, use the fillets that day.
- Storage:
- Store thawed fillets in a covered container in the refrigerator for one to two days. Frozen fillets can be kept in airtight packaging for 6 to 8 months.
Preparing Your Sole
The beauty of Wild Alaska Sole is it’s delicious with very few ingredients, and you don’t even need a recipe. First, always rinse the fillets with cold water and pat them dry. Salt and pepper the fish or add your favorite seasonings and cook using the following methods. You can finish with a spritz of lemon or your favorite sauce. If you need more inspiration, check out our recipes here. Wild Alaska Sole is delicate, so skip the marinade and opt for a flavorful pan sauce or a fresh splash of citrus after cooking. Herbs and spices can be added at the start of cooking for baking, steaming, and poaching. If you are sauteing, waiting until after you turn the fillets to add the herbs or spices, so they don’t burn.
How to Know It’s Done
Whether you’re baking, searing, or grilling, sole cooks quickly—usually in 3 – 7 minutes depending on thickness. Your fish is ready when it’s opaque and flakes easily with a fork. For those using a thermometer, aim for an internal temperature of 145°F, as recommended by the FDA.
Cooking Methods for Wild Alaska Sole
1. Pan-Searing / Sautéing
Crispy on the outside, tender on the inside—pan-seared sole is an easy weeknight favorite.
- Best pans: Non-stick, cast iron, or heavy-bottom stainless steel
- Recommended oils: Olive, avocado, peanut, or sunflower oil because they have a higher smoke point and are ideal for sautéing
- Heat: Medium-high
- Cook time: 2 minutes on the first side, 1.5 – 2 minutes on the other
- Tips: Heat the pan first for a few minutes. You will know it’s hot enough when a drop of water will dance around the pan. Then, add oil, wait about five seconds for the oil to heat and then add the fish. The cooking will go very fast with Wild Alaska Sole, so keep a close watch to avoid overcooking.
2. Baking / Roasting
Simple, hands-off, and great for family meals.
- Oven temp: 400°F
- Time: 5 – 6 minutes for a single layer of fillets
- Tips: Fold thin tails under the fillet for even cooking. Bake uncovered unless specified; like with en papillote (baked in parchment packets) preparations.
3. Grilling
Yes, you can grill sole! Just don’t place it directly on the grates. You don’t want to lose those delicate flakes to the fire.
- Use a well-oiled grill basket or make foil packets
- Grill temp: 400°F
- Cook time: 5 – 6 minutes total (no need to flip packets)
- Tips: You can combine veggies with the fish, along with some of your favorite herbs. Make sure the veggies will cook in the same amount of time as the fish or cook them in a separate packet so you can start them before the fish.
Final Thought
Cooking Wild Alaska Sole doesn’t require a long ingredient list or hours in the kitchen. Its mild flavor and tender texture make it a natural match for bright citrus, simple herbs, and quick cooking techniques. Keep some in your freezer and enjoy fresh-tasting, restaurant-quality seafood at home—any day of the week.