Spanish Sole (Solea Senegalis )

Spanish Sole, also known as flounder in many markets, is a lean, flaky flatfish prized for its delicate texture and clean, sweet flavor. These fillets come skinless and boneless, making them perfect for quick weeknight meals or elegant seafood dishes.

Sourced from the coastal waters of Spain, this sole is a favorite across European kitchens for its versatility — easy to sauté, pan-fry, bake, or stuff.

• Mild flavor – perfect for kids or seafood newcomers

• Boneless, skinless fillets – no prep needed

• Low in fat, high in protein

• Versatile – great for frying, baking, or stuffing

• Individually frozen for freshness

This is not commodity flounder. It's Spanish Sole, sourced from the Mediterranean and hand-processed for clean, skinless fillets with a delicate flavor and silky texture. It’s the kind of flatfish you’d find on menus in northern Spain or coastal France — not mass-market Atlantic sole.

How to Cook It

Pan-Seared Sole:
Dust lightly in flour, season with salt & pepper, and pan-fry in butter for 2–3 minutes per side until golden.

Baked Lemon Sole:
Bake at 375°F with olive oil, lemon slices, capers, and parsley for 12–15 minutes.

Stuffed Fillets:
Roll fillets around crab, shrimp, or seasoned breadcrumbs, secure with toothpicks, and bake or steam.

SUSTAINABLE AQUACULTURE

While not considered an endangered specie, sole has been over-fished and some of the major ecosystems (such as the English Channel or Irish Sea) could see their populations go extinct.

As a result we have decided to work with one of Spain's prestigious sustainable farms that follows the right practices for Sole to grow and taste well. ASC certified product, on of the only sole farmers in the world 

THAWING INSTRUCTIONS

Keep frozen until ready to use. Thaw slowly under refrigeration. Cook this naturally delicate product from a thawed state.

DO NOT leave soaking in water, it will affect the flavor and texture of the fish. DO NOT leave thawed-out fish in vacuum sealed bag for more than 24 hours. Consume within 24 hours for best results.

COOKING IT

For cooking Spanish sole, you'll need fresh sole fillets, olive oil, lemon wedges, salt, and pepper. Start by seasoning the fillets with salt and pepper, then sear them in a skillet with olive oil until golden brown on both sides. Transfer the fillets to a baking dish, squeeze lemon juice over them, and bake in a preheated oven at 375°F (190°C) for 5-7 minutes until cooked through. Garnish with fresh herbs if desired, and serve hot.