Wild Petrale Sole
20 oz pkg contains 2-3 fillets | Product #FWP201
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on orders over $99
- 2 to 3 portions per bag
- Individually flash-frozen
- Re-sealable zip lock bags
- Gluten free
- MSC Certified
- Product of USA
These thin, elegant fillets lend themselves to a variety of cooking methods and recipes.
The classic preparation is to quick-fry them in a bit of olive oil and seasoning.
About our sole
Despite its name, petrale sole (Eopsetta jordani) is a species more closely related to flounder.
Vital Choice wild petrale sole is sustainably harvested off the coasts of Washington and Oregon.
Our sole portions are flash-frozen, and then "glazed" to retain moisture and ensure the freshest possible taste and texture.
This subtly delicious fish is an excellent source of low-fat protein, features ample amounts of omega-3s, and provides calcium and other important nutrients.
Average Ratings: 4.5
"Not what I expected" Review: A bit dry and fishy in taste. Reminded me of tilapia which is not a favorite of mine. Hello Mary, Our Customer Service Team will be reaching out to your shortly to discuss your order. The Vital Choice Team
"Sole" Review: This is the first time I have ordered this fish it was great ,certainly not disappointed
"White Petrale Sole" Review: I am on a restricted diet (no salt); although I must admit it’s not all the time, but this fish Allows for the absorption of seasons better than others. It is a very very mild fish so it takes on the flavors of added seasoning more to me than most any fish. The black cod (sable) is still my favorite, but I buy this when I want a light protein. It’s very light and mild. Vital choice please consider putting Haddock, snapper and swordfish on your menu. Thank you for the delicious other options.
Read more reviews >
Nutrition & IngredientsIngredients:
Petrale Sole (Eopsetta jordani).
about 3 servings per per containerServing Size6 oz. (170g)
Total Fat 4g 5%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 55mg 18%
Sodium 140mg 6%
Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Total Sugars 0g
Incl. 0g Added Sugars 0%
Protein 26g 52%
Calories per serving140Contains 570mg omega-3 fatty acids per 170g serving. 280mg EPA220mg DHA
Petrale Sole Sautéed in Herb Butter Sauce
Adapted from a recipe served at Paul Martin’s American Grill.
1-1/2 pounds petrale sole fillets (4 to 6 fillets, depending on size)
Salt, to taste
3 tbsp minced shallots
1/4 cup dry white wine
2 tbsp cold, unsalted butter, cut into 4 pieces
Fresh thyme or basil leaves
Fresh chives, minced
Lemon wedges (Meyer lemons preferred)
- Pat the sole fillets dry with paper towels. Salt lightly on both sides.
- Heat oil in a large, non-stick skillet on medium-high heat. Add fish to pan and brown lightly on both sides. (Fish is cooked when it flakes easily and is no longer translucent; about 3 minutes per side; do not overcook). Place the fully cooked fillets on a warm plate.
- Add shallots to pan and sauté until soft. Add white wine to "deglaze” the pan, and use a spatula to loosen up any browned shots, chives, and herbs sticking to the bottom of the pan. Add butter and swirl gently to make a sauce. Add herbs, and squeeze a little lemon juice into the sauce. Spoon over the sole.
- Serve immediately.
- Keep frozen at or below 0° F (-18° C).
- Vacuum-sealed fish held under these conditions should retain its quality for at least six to 12 months.
- Shellfish and lean white fish (sole, halibut, cod) generally have a longer freezer life than fatty fish (salmon, tuna, sablefish).
- NOTE: Seafood stored in frost-free freezers should be used within 3 months.
- Thaw under refrigeration at or below 38 degrees Fahrenheit (3 degrees Celsius). Before thawing, puncture or remove packaging.
- For quick-thawing, place frozen package in cool water for approximately 20 to 30 minutes, just until contents are flexible.
- Once thawed, immediately cook or refrigerate (if refrigerating, puncture package).
- Prior to cooking, do not allow fish to reach temperatures above 38 degrees Fahrenheit (3 degrees Celsius).
Cooking and serving tips
- Rinse fish quickly in cold, clean water.
- Cook in a medium-hot lightly oiled pan, under a broiler, or on the grill for 7-8 minutes, until only the very center is still translucent.
- Remove fish from heat and let it “self-cook” another two to three minutes, until just cooked through to center before serving.
- NOTE: It is perfectly safe and healthful to serve our fish raw or partly cooked, because flash-freezing has rendered it 100% sushi-safe.
- Enliven your fish entree with seasonings such as Vital Choice Organic Salmon Marinade Mix or other herb-spice blends.
- Add the seasonings of your choice to a little olive oil and marinate the fish, refrigerated, for 30-60 minutes or overnight. Or, simply mist fish lightly with olive oil or macadamia nut oil and dust with seasonings before cooking.
ShippingFrozen foods are packed with dry ice
and ship Monday through Wednesday (except holidays).
Frozen foods ship via 2nd Day Air service or 1-3 Day Express Ground service, depending on shipping date and destination.
Standard Shipping Fees
- Up to $49.99 = $6.95 shipping
- $50 - $98.99 = $12.95 shipping
- $99 and over = FREE shipping
- We cannot ship perishable goods to PO boxes.
- Free standard shipping applies to all orders of $99 or more sent to any U.S. street address.
- Perishable shipments to Alaska and Hawaii are subject to surcharges; please see our Shipping page.
- Orders placed Saturday, Sunday, Monday, or before 10 AM Tuesday will ship on Tuesday* to arrive 1-3 days later.
- Orders placed between 10 AM Tuesday and 10 AM Wednesday will ship on Wednesday* to arrive 1-2 days later.
- Orders placed after 10 AM on Wednesday through 12:00 midnight Friday will ship on Monday* to arrive 1-3 days later.
For more information, see our Shipping page.