Image from bonappetit.com
From a fish that’s been caught since the 1800s to the highest valued flatfish on the West Coast, the new MSC certification of three commercially important flathead species, Pacific Dover sole, Petrale sole, and English sole, is opening up a market to sustainably minded food enthusiasts as well as your everyday cook. There are over 13 flathead species that live on the west coast between Baja California and the Bering Sea and while all of them carry the name “sole” none of them are true soles which are only found in the Atlantic. Pacific soles are more closely related to flounder and have a flattened body with both of the eyes on the upper side of the fish.
Image from http://wdfw.wa.gov
These three sole species are most commonly fished using trawlers over sandy and muddy ocean floors off the coast of California, Oregon and Washington. Groundfish are often caught together, meaning multiple species are targeted at once, managing the harvest of these species has been a complicated task over the years. Dover sole and English sole are both abundant flatfish species, but have been limited in their production as well as sustainability status due to the overfished west cost Petrale sole stock. In 2009, this stock was declared overfished and strict regulations were put in place to ensure rebuilding. Limits were placed on the amount of Petrale sole that could be incidentally caught while fishing for other species. This limit had a large effect on the harvesting of Dover sole and English sole, significantly reducing the catch of these abundant species. After the implementation of these strict limits as well as the adoption of the catch-shares program that is noted as being the key step responsible for the rebuilding of all 13 new MSC certified west coast groundfish, Petrale sole reproduction and survival rates have been above average in the past few years. This allowed the bycatch limits to be increased slightly in 2012. Catch limits today have more than doubled due to these crucial regulations implemented by the fishery allowing all three species to now be MSC certified and listed as a good alternative species on Monterey Bay Aquarium Seafood Watch List.
Pacific soles are a lean, white, firm-textured and mild fish that are also quite low in fat as well as high in protein. Due to its mild flavor, it is important when cooking sole not to over power it with strong flavors. It is a fish that can be prepared almost any way but sautéing, grilling, broiling or poaching are the most recommended ways to cook sole. Sole is most often bought in fillet form, making it easy to prepare!
Bon Appétit offers another amazing fish recipe with its Petrale Sole with Lemon-Shallot Brussels Sprout recipe, highlighting the fish with the essence of lemon on the golden brown finished piece. This recipe is simple from the basic and minimal ingredients required to the basic preparation of the fish that permits even the most inexperienced cook to prepare an amazing dish!
Image from bonappetit.com
For the more experienced or adventurous cooks, stuffed sole is another classic. Taste of Home features a recipe for sole stuffed with crab, shrimp, onion, and mushrooms. The baked stuffed sole is moist and full of flavor and goes perfectly with rice!
Image from tasteofhome.com
Sole can be found at many seafood restaurants in Portland including Jake’s Famous Crawfish where their Petrale Sole Parmesan is one of the most enjoyed dishes! Sole is a year round fish and can often be found at your favorite local Portland markets like New Seasons, Newman’s Seafood, Whole Foods and Flying Fish Co. Go ahead and try out some local and sustainable sole and I guarantee you’ll be going for seconds!
-Katherine