PACIFIC DOVER SOLE - FISH SPECIES FEATURE
What is a Dover Sole?
Pacific Dover Sole (Microstomus pacificus) is a white flatfish that’s wild-caught in the Pacific Ocean along the West Coast of the United States, from California to Alaska. Despite their common name, they are actually right-eyed flounders rather than true soles. And whilst Pacific Dover Sole was named for its resemblance to European Dover Soles (Common Sole), they are two different species and must not be confused. Pacific Dover Sole is one of the most abundant fish species on the West Coast, enjoying very healthy stock levels - so much so that this fishery counts as severely underutilized. Pacific Dover Sole is certified sustainable by the Marine Stewardship Council and rated a "Best Choice" by Seafood Watch.
Pacific Dover Sole is (likely) the highest protein content food in the world, boasting an incredible 97% protein content and almost no fat. Moreover, it has exceptional levels of selenium, almost 10x that of other common white fish. Culinarily, Pacific Dover Sole has a mild taste and a tender texture with small flakes. Its thin fillets cook up super quick, making this a very nutritious fast food. Being such a lean fish means Pacific Dover Sole takes sauces very well and makes a perfect canvas for flavors from around the world. Finally, Pacific Dover Sole is one of the most affordable fish species, making it easy to include in your regular meal routine.
Pacific Dover Sole Quick Facts
Pacific Dover Sole Biology
Pacific Dover Sole (Microstomus pacificus), despite its name, is actually a type of right-eyed flounder rather than a true sole. As they develop, their left eye migrates to the right side of their body, a characteristic feature of flatfish.
Pacific Dover Sole are incredible abundant along the length of the West Coast from Baja California to Alaska, inhabiting the outer continental shelf at depths ranging from 300 to 4,500 feet. Like other flatfish, they are well-adapted to a benthic lifestyle, living on or near the sea floor, typically on soft bottom habitats.
This species is known for its relatively fast growth and early maturity. Pacific Dover Sole can reach up to 28 inches in length, though those caught commercially typically weigh between 1-2 lbs. They have a lifespan of up to 45 years, although most do not live past 25 years. Their diet consists primarily of small invertebrates such as shrimp and other crustaceans, as well as small fish.
Pacific Dover Sole Sustainability
Wild & Natural
Pacific Dover Sole is a wild-caught fish species. This means that its production does not require any arable land, precious fresh water, fertilizers, pesticides, polluting chemicals, or antibiotics, making it an excellent and sustainable protein source.
Healthy and Abundant fish population
West Coast wild-caught Pacific Dover Sole populations are deemed very healthy and plentiful. In fact, Pacific Dover Sole is one of the most abundant fish species on the West Coast of the US, so much so that it is actually deemed severely underutilized. Typically, less than 10% of the sustainable annual quota is caught.
Well-managed fishery
Pacific Dover Sole is subject to a rigorous, science-driven management process through the federally appointed Pacific Fishery Management Council, which ensures its continued abundance in the future. This management process includes scientifically set limits on the total catch and restrictions on when, where, and how fishing can occur.
Keeping it local
While the average seafood product consumed in the United States clocks up over 5,000 food miles, Pacific Dover Sole is caught and processed locally on the West Coast. Keeping it local not only minimizes food miles and their associated carbon footprint but also maximizes product freshness and quality.
100% monitored FISHERY
Pacific Dover Sole fishermen are 100% accountable for their catch. All West Coast fishermen who catch Pacific Dover Sole with trawl have an independent observer and/or camera system on board for every single trip to ensure compliance and complete record-keeping.
Independently certified SUSTAINABLE
Since 2014, Pacific Dover Sole caught in California, Oregon, or Washington has been certified sustainable by the Marine Stewardship Council, the gold standard for wild sustainable fish. Moreover, Pacific Dover Sole is rated as a green "Best Choice" by Seafood Watch.
Pacific Dover Sole Nutritional Content
Nutritionally, Pacific Dover Sole is exceptionally low in fat (0.2g/100g) and high in protein (14.5g/100g), coming in at a mere 64 calories per 100g fillet (raw). This means Pacific Dover Sole has an impressive 97% protein content, making it one of the highest protein foods in the world (if not THE highest).
Calorie for calorie, Pacific Dover Sole offers 5x more protein than ground beef, and 20% more than egg whites, chicken breast or the market leading whey protein. Moreover, it has exceptional levels of selenium, almost 10x that of other common white fish, and 6x more than wild King Salmon.
Learn more about how Dover Sole compares to other foods here.
Dover Sole Taste & Cooking
Pacific Dover Sole is the ultimate affordable, healthy and high-protein fast food. It’s a perfect canvas for the flavors of the world.
Taste: This lean fish is mild-tasting, slightly nutty in flavor, with a tender texture and smaller flakes. It’s similar in taste to Tilapia and Flounder.
Preparation Method: As a flatfish, Pacific Dover Sole’s fillets are thin and cook very quickly, making this the ultimate healthy “fast food.” It’s a versatile white mild fish that works for most preparation methods, but it’s best for baking, pan-searing, and sautéing. You can go classic and serve it simply with butter and lemon, or try acid curing it (i.e for ceviche) which firms up its texture. Finally, with its thin fillets, Pacific Dover Sole also lends itself to being rolled up with flavorful fillings.
We are providing some recipe inspiration for Pacific Dover Sole below, but Pacific Dover Sole can be used with all sole recipes or flounder recipes. (In fact, Pacific Dover Sole is biologically a flounder.)
How to cook Dover Sole
How to fillet a Dover Sole/ Petrale Sole the simple and easy way.
How to cook and bake a Dover Sole / Petrale Sole whole.
Dover Sole Recipes
Dover Sole Brandade - the perfect cheesy comfort food.
Super fast recipe: Breaded fried Dover Sole Fish Sandwich.
How to make Dover Sole / Petrale Sole Gravlax.
Recipe for Dover Sole / Petrale Sole Escabeche with saffron aioli.
Dover Sole / Petrale Sole with Miso Butter. Go to Recipe.
Dover Sole / Petrale Sole Gravlax with whipped cream cheese on bagel. Go to Recipe.
Recipe: Winter Sole Brandade. Go to Recipe.
Recipe: Classic Pacific Dover Sole Smorrebrod Sandwich. Go to Recipe.
Recipe: Sole Ceviche with Bloodorange Aguachile. Go to Recipe.
Recipe: Sole Role with herb filling on roasted red pepper coulis. Go to Recipe.
Recipe: Sole Escabeche Lollipop with saffron aioli. Go to Recipe.
Recipe: Oil-poached Dover Sole / Petrale Sole. Go to Recipe.
Common Questions about Pacific Dover Sole
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Pacific Dover Sole is widely available in supermarkets, fish markets, and restaurants along the West Coast of the US, and increasingly throughout the US. We have provided a list of markets, online suppliers, and restaurants that focus on these local sustainable species. Check out our Retail & Restaurant Guide>>
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No. Pacific Dover Sole is one of the most affordable white fish species, especially considering that this species is wild-caught, MSC-certified sustainable, caught and processed in the US by local fishing families. Pacific Dover Sole typically costs between $6 to $12 per pound, which translates to just $1.50 - $3 for a 4oz portion. Though prices can vary based on season and location.
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While Pacific Dover Sole was named for its resemblance to European Dover Soles (Common Sole), they are two different species and must not be confused. Culinarily, both species are mild, delicate, white flatfish species that can be used for most of the same dishes. There are some differences in taste and texture; Pacific Dover sole is a little softer and more delicate in texture compared and European Dover Sole which is more robust and a richer in taste.
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No, despite its name, Pacific Dover Sole is not a true sole. It is actually a type of flounder from the family Pleuronectidae. However, for culinary purposes, you can absolutely use Sole for Flounder recipes. Both are white fish species with thin delicate fillets, small flakes, and a mild sophisticated taste.
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Yes, Pacific Dover Sole is rich in protein, vitamins, and minerals. It is also low in calories and fat, making it a healthy choice.
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Pacific Dover Sole tops the charts for protein content! Pacific Dover Sole is exceptionally low in fat (0.2g/100g) and high in protein (14.5g/100g), coming in at a mere 64 calories per 100g fillet (raw). This means Pacific Dover Sole has an impressive 97% protein content, making it one of the highest protein foods in the world (if not THE highest).
Calorie for calorie, Pacific Dover Sole offers 5x more protein than ground beef, and more than twice as much as a lean skirt steak. Dover Sole even beats the protein content of egg whites, chicken breast or the market leading whey protein by 20%.
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Pacific Dover Sole is a flatfish that cooks up in just a few minutes, and really doesn't need much work. Classic dishes are: Sole Meuniere, pan-friend sole with butter and capers, or stuffed Sole Rolls.
The easiest classic way to prepare Pacific Dover Sole is to simply give it some salt, and then fry in a pan with some butter or olive oil until you get some golden brown searing, and squeeze on some lemon. Voila! You can also bake it on a baking sheet in the oven - salt it, give it some butter and lemon on a baking sheet, bake in oven for 15min at 375F. So simple, so good.
However, Dover Sole is a great versatile, mild fish, that makes a great canvas for many sauces and flavors, and works great in many preparation methods and dishes. Try out our many great Dover Sole recipes on this page!
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Cooking Pacific Dover Sole is quick and easy. It's as easy as seasoning it and cooking in a hot skillet with olive oil or butter for a few minutes on each side. Check out our many great Dover Sole recipes on this page for more inpiration!
Dover Sole is a great versatile, mild fish, that makes a great canvas for many sauces and flavors, and works great in many preparation methods and dishes.
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Pacific Dover sole is ideal for filleting because its thin, tender flesh separates easily from the bone, resulting in clean, smooth fillets. This makes it perfect for quick-cooking methods like sautéing or broiling.