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Whole Sole Delivery or Pickup
The Instacart guide to whole sole products
About whole sole
Sole is a lean flatfish in the Soleidae family. Most sole species are found around the coast of Europe, but there are certain kinds found in the waters off the American coast. Whole sole has a mild, slightly sweet flavor that is sometimes compared to tilapia crossed with cod, but with a firmer texture. Sole does not taste fishy, making it a good choice for people who don't always like fish.
Whole sole has a different texture than many other white fish species. It is on the firm side, more like oily fish, but it doesn't have the oil content. Some describe sole as having a meaty texture, but it becomes tender and very flaky when cooked. It is a good choice for many recipes because it does not become mushy when cooked.
There are many different types of sole fish. Some of the most common in the United States include:
- Dover sole. Dover sole is mainly found around the U.S. coast and the Pacific ocean. It is the largest of the three types and can grow up to 30 inches long and weigh up to 10 pounds.
- Rock. The Rock sole is slightly smaller than Dover. These are mostly found on the California coast and along the coast of  Alaska. This sole is sometimes called flounder.
- Flathead. Flathead sole is the smallest and is also found off the coast of California.
Make shopping for whole sole easier by using Instacart. You can find your fish and the ingredients you need to prepare it and have it all delivered in as little as 2 hours!
Whole sole cooking tips
Whole sole is a delicious fish that pairs well with a wide variety of flavors. You can cook a whole sole on the stove, in the oven, or use a combination of both.
- No matter how you plan to prepare the whole sole, start by patting the fish dry with a paper towel and then season with some kosher salt and ground black pepper.
- Trim the fins, then score the whole sole to help it stay flat while it cooks.
- Heat a large saute pan over high heat and add some butter.
- Add the sole with the scored side down, and cook until golden brown.
- Turn the fish and baste with the butter.
- Transfer the pan to a 450-degree oven to finish cooking.
You can serve the whole sole as is or take the time to remove the head, tail, and bones before serving.
Whole sole is also a good fish for the grill. You can remove the head and fins before grilling and then wash and dry the fish. Keeping the skin on will add some flavor and keep the fish together while it cooks.
- Make slashes in the sole's skin to keep it from curling.
- Mix some melted butter with chopped herbs, and brush both sides of the sole—season with salt and pepper.
- Put the whole sole on baking parchment, the dark side of the skin up, and grill for eight to 10 minutes. Do not turn it. Test to see if it's done by checking the flesh at the thickest point. It should come away from the bone. Dot with some more herb butter, and finish with a squeeze of lemon.
Whole sole is also delicious dredged in flour and fried in butter. This gives the fish a slightly crispy texture.
You can serve your sole with some rice pilaf and roasted asparagus for a nice complete meal. Any roasted vegetables will pair nicely with whole sole, and the fish will stand up to rich sauces such as Meuniere, a French brown butter sauce.
Whole Sole Near Me
Buy your favorite Whole Sole online with Instacart. Order Whole Sole from local and national retailers near you and enjoy on-demand, contactless delivery or pickup within 2 hours.
FAQs about whole sole
Whole sole is one of the lowest-calorie flatfish species. It is an excellent source of essential fatty acids, protein, and fat-soluble vitamins such as vitamin A, vitamin D, and vitamin E. Each 1-ounce serving of rock sole has 210 calories, three grams of fat, and 110 mg of cholesterol.
You can keep whole sole in the fridge after purchasing for two to three days. Make sure to put it in the coldest part of your refrigerator. If you won't use it right away, wrap it tightly in plastic and put it in the freezer. If wrapped correctly, it can stay in the freezer for up to four months.
When you are ready to eat it, take it out of the freezer and put it in the fridge to thaw. Once thawed, make sure to cook it within a day because you should not refreeze this fish. Refreezing will change the texture.
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