Photo: Five reasons to have a sole-ful meal

Fried sole is a classic dish that never gets old. (Credit: lhongchou via flickr)

By Public Engagement Specialist Kyle Empringham

If you're looking for a tasty and affordable seafood option for your next meal, consider sole.

Sole is related to a whole suite of flatfish, often marketed as flounder, halibut, plaice, sanddab and turbot. Pacific flatfish, like their Atlantic counterparts, are known as "hirame" when prepared for sushi.

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Looking to make some "sole" food at home? Here are five reasons why sole is a great choice:

1. Sole is versatile.

If you're looking to add some protein to your next meal, sole's a good option. It tastes great as a simple addition to tacos. Or you can add breading to bind it together and turn it into a burger. Taste-wise, it's comparable to tilapia or basa.

2. Sole is quick to prepare.

On average, a sole fillet takes only 10 minutes to cook! Be careful not to overcook it — that'll make it dry and flaky, so be sure to check it regularly.

3. Sole is affordable.

Lots of seafood options are thought of as high-priced and not accessible to the average consumer. But sole is often less expensive than other fish like halibut and salmon. Check your local store to see how much sole is where you live.

4. Sole stocks are healthy.

There's a lot of sole in the ocean! Because this fish is well-managed, there's little concern about depleting populations.

5. Sole is recommended by SeaChoice.

All Pacific sole is ranked as a green "Best Choice" or yellow "Good Alternative" by SeaChoice. The fishery is well-managed with few concerns about any unwanted catch (or "bycatch"). Most sole are caught using bottom trawls, but this is primarily carried out over seafloors that recover quickly from the effects of trawling.

If you're an iPhone user, download the new SeaChoice app from the app store. You'll be able to see different rankings of sole based on where they're from and how they're caught. Once you ask your fish monger about sole, head to the app to see which option is best for the oceans.

Pledge to eat for healthy oceans »

May 27, 2015

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