In our last blog post, we covered everything you need to know about buying, prepping, sauteing, baking, and grilling Wild Alaska Sole, which is also sold in many parts of the country as flounder. This time, we’re diving into a couple more delicious ways to cook this versatile flaky fish, so you can keep mealtime exciting. We will also share some simple tips for storing and reheating leftovers, so you can enjoy every bite without any fuss.
Air Frying Wild Alaska Sole
Air frying is all the rage right now as it requires minimal oil, preparation, and clean up. It’s s a quick, easy way to enjoy crispy, golden sole or flounder without deep frying.
- Temperature: Set your air fryer to 400°F.
- Timing: Cook unbreaded fillets for 5–7 minutes; and breaded fillets for 7–9 minutes, flipping halfway.
- Preparation:
- For unbreaded fillets, spray the fryer basket with oil and use parchment or foil to prevent sticking.
- For breaded fillets, dredge in flour, dip in beaten egg, and coat with plain or seasoned breadcrumbs. Spray fillets lightly with oil before air frying.
- Frozen or thawed? It’s best to use thawed sole for air frying to achieve maximum crispiness.
Broiling
Broiling brings out sole’s natural sweetness and keeps it tender — but watch it closely, as it can go from underdone to charred in a matter of seconds.
- Rack Position: Use the top oven rack.
- Pan Choice: We recommend using a broiler pan when broiling, because sheet pans can warp at high heat and cause uneven cooking.
- Timing: Broil for 3–4 minutes total. There’s no need to flip!
- Pro Tip: Fold the thin tail ends under so fillets cook evenly. Remember to keep a close eye on it as it can overcook quickly!
Poaching
Poaching keeps sole moist and delicate while infusing it with flavor.
- Liquid: Start with water and add an aromatic like onions, leeks, or shallots. Then, add an acid like lemon juice, white wine, or both. Add a few peppercorns and a bay leaf. Fresh herbs like thyme or parsley add a nice touch as well.
- Temperature: Bring the poaching liquid just to a boil. Small bubbles should be forming on the bottom of the pan and just beginning to travel to the top of the poaching liquid. Then, add the sole and cover. Turn off the heat and leave covered for 2-3 minutes. The fish will cook with the residual heat.
- Tip: Use a slotted fish spatula to remove the cooked fish from the liquid. Place on paper towels for a few seconds before plating to remove remaining moisture.
Steaming
Steaming is light, quick, and the result pairs beautifully with vegetables.
- Timing: Steam fillets for 3-4 minutes.
- Add Veggies: Almost any vegetable you like steamed can go with Wild Alaska Sole. Often the veggies take longer to steam than the sole. We recommend steaming the vegetables first, and layering the fish on top when there is 3-4 minutes left to go. That way, everything will come out evenly cooked.
- Cover: Keep the pan covered while steaming to lock in moisture and heat.
- Tip: Fold the tails of the fillets under so the fish takes up less room in your steamer basket.
Cooking from Frozen
In a time crunch? You can cook Wild Alaska Sole straight from the freezer.
- Rinse off any ice glaze and pat fillets dry with a paper towel.
- Use your preferred cooking method — just add about 50% more time than you would for thawed fish.
- Check for doneness: Fish should be opaque and flake easily with a fork, or reach an internal temperature of 145°F.
Storing & Enjoying Leftovers
- Storage: Cooked sole can be stored in the refrigerator for up to 3–4 days.
- Reheating: For best texture, reheat sole in the oven at a low temperature. Wrap fish in foil and place in an oven or toaster oven at 275-300 degrees for approximately 5-10 minutes.
- Other ideas: Enjoy leftover sole cold in a salad or sandwich!
Final Tips for How to Cook Sole Fillets Perfectly
Wild Alaska Sole cooks very quickly, so be sure to have sides and sauces ready before you start cooking. Keep a close eye on your fish while it cooks. Its delicate texture makes it special but, means it can overcook quickly.
Ready to get cooking? Whether your air frying for a crispy bite, poaching or steaming for a tender fillet, or broiling for quick flavor, Wild Alaska Sole makes a simple, healthy, easy-to-prepare dinner any night of the week.