Sole, Dover (fillet, 350-400g)

The true Dover sole is widely respected in culinary circles. Its fillets are thin yet dense, both raw and cooked are white. Sole’s flavour is uniquely mild and slightly sweet.

Its meat is low in calories (70 kcal in 100g) and fat. Sole is considered as one of the best sources of protein, unsaturated fatty acids, minerals, as well as vitamins A, D and E.

Thin fillets are prone to overcooking. Hence, sole is more suitable for steaming or poaching than for broiling or baking. As regards sautéing, one may slip a slice of a raw potato under the tail to ensure more even cooking. In spite of its mild flavour, the Dover sole goes well with heavy sauces.