PETRALE SOLE - FISH SPECIES FEATURE
What is a Petrale Sole?
Petrale sole (Eopsetta jordani), pronounced pe-TRA-lee, is a white flatfish wild-caught in the Pacific along the West Caast of the United States all the way into southern Alaska. Revered as "The King of Soles" by fishermen, it is considered one of the best-eating fish on the West Coast. This elegant fish offers a mild, buttery, sweet, and slightly nutty flavor with a delicate texture and small, firm flakes. Its thin fillets cook quickly, making it an ideal "fast food." Versatile in preparation, Petrale Sole excels in baking, pan-searing, and sautéing. Boasting healthy and abundant populations, Petrale Sole is certified sustainable by the Marine Stewardship Council and rated a "Best Choice" by Seafood Watch. Nutritionally, Petrale Sole is exceptionally low in fat and high in protein, providing 95% protein content. Calorie for calorie, it offers 5x more protein than ground beef, 3x more vitamin B12 than a T-bone steak, and 3x more vitamin D than eggs, along with some of the highest potassium levels among animal foods.
Petrale Sole Quick Facts
Petrale Sole Biology
Despite the name, Petrale Sole are actually, biologically, right-eyed flounders rather than soles. That means as they grow up their left eye wanders across until both eyes are on the right side of their body.
Petrale Sole are common all along the U.S. West Coast, typically on the outer continental shelf in waters of 330 to 500 feet depth. Like all flatfishes, they are well-adapted to live on or near the sea floor.
They are a fast-growing and fast-maturing species, that can reach up to 2 feet in length, though commercially-caught Petrale Sole are typically between 2-3 lbs. They can live to be 35 years old, although the majority don’t live past 17 years of age. They prey on shrimp and other crustaceans, as well as krill, pelagic fishes, brittle stars.
Petrale Sole Sustainability
Wild & Natural
Petrale Sole is a wild-caught fish species. And that means that it requires no arable land, no precious fresh water, nor any fertilizer, pesticides, polluting chemicals, or any antibiotics to produce this great protein source.
Healthy and Abundant fish population
West Coast wild-caught Petrale Sole is among the most positive sustainability success stories around. Following decline in the species’ population levels during the 1990s and receiving a federal disaster declaration in 2000, this species has bounced back to great abundance levels thanks to a total commitment to sustainability.
Well-managed fishery
Petrale Sole is subject to a rigorous science-driven management process through the federally appointed Pacific Fishery Management Council that ensures continued abundance in future. This entails scientifically set limits on total catch, and limitations on when, where and how fishing can occur (i.e. avoiding spawning season, avoiding sensitive habitats or gear that minimizes accidental by-catch).
Keeping it local
While the average seafood product consumed in the United States clocks up over 5,000 food miles, Petrale Sole are caught and processed locally on the West Coast. Keeping it local not only minimizes food miles and their carbon footprint, but also maximizes product freshness and quality.
100% monitored FISHERY
Petrale Sole fishermen are 100% accountable for their catch. All West Coast fishermen who catch Petrale Sole with trawl have an independent observer and/or camera system on board on every single trip to ensure compliance and complete record-keeping.
Independently certified SUSTAINABLE
Since 2014, Petrale Sole caught in California, Oregon or Washington, has been certified sustainable by the Marine Stewardship Council, the gold standard for wild sustainable fish. Moreover, Petrale Sole is rated as a green “Best Choice” by Seafood Watch.
Petrale Sole Nutritional Content
Nutritionally, Petrale Sole is exceptionally low in fat (0.4g/100g) and high in protein (16.4g/100g) providing a mere 73 calories per 100g fillet. That means Petrale Sole has an astonishing 95.3% protein content, making it one of the highest protein foods in the world!
Calorie for calorie, it offers five times more protein than ground beef, three times more vitamin B12 than a T-bone steak, and three times more vitamin D than eggs, along with some of the highest potassium levels among animal foods. And for such a lean fish, it also provides great levels of essential Omega-3 fatty acids.
Learn more about how Petrale Sole compares to other foods here.
Petrale Sole Taste & Cooking
Petrale Sole is often referred to as “The King of soles” by fishermen, as it’s one of the best eating fish on the west coast.
Taste: This elegant fish is mild-tasting, buttery, sweet and slightly nutty in flavor, and has a delicate texture with small, firm flakes. It’s similar in taste to Lemon Sole and Flounder.
Preparation Method: As a flatfish, Petrale Sole’s fillets are thin and cook up very quickly, making this a perfect and sophisticated “fast food”. It’s a versatile fish that works for most preparation methods, but it’s particularly great for baking, pan-searing and sautéing. You can go classic and serve it simply with butter and lemon, or experiment with curing, poaching and steaming.
We are providing some recipe inspiration for Petrale Sole below, but Petrale Sole works well with all sole recipes or flounder recipes. (In fact, Petrale Sole is actually, biologically a flounder. )
How to cook Petrale Sole
How to fillet a Petrale Sole the simple and easy way.
How to cook and bake a Petrale Sole whole.
Petrale Sole Recipes
How to make Petrale Sole Gravlax.
Recipe for Petrale Sole Escabeche with saffron aioli.
Petrale Sole with Miso Butter recipe.
Petrale Sole Gravlax with whipped cream cheese on bagel recipe.
Common Questions
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Petrale 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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Petrale Sole is often called the "King of Soles", and is a popular seafood choice on the West Coast of the United States. It differs from other flatfish with its firmer flesh and slightly sweet and buttery, mild taste, and exceptionally high protein content. Petrale Sole is a very sustainable choice of fish, that is MSC certified, and is caught locally on the West Coast.
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Biologically speaking, Soles and Flounders are two different families of fish species. The key difference is simply on what side of the body their eyes are. In fact, despite the name, Petrale Sole is not even a true sole, but is biologically speaking a flounder (fish naming is a mess).
However, for cooking purposes Sole and Flounder are very similar. Soles and Flounders are both flatfish species, they are both mild white fish, and are quite similar in taste, texture and size. So, you can safely use Sole in all Flounder recipes.
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Petrale Sole is a sustainable seafood choice due to well-managed fisheries and practices that help maintain healthy population levels, ensuring its availability for future generations. Petrale Sole caught on the West Coast of the US is certified sustainable by the Marine Stewardship Council (MSC) and is rated a "Best Choice" by Seafood Watch. Get more detail on what exactly makes this species such a sustainable choice in our sustainability guide>>>
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Petrale Sole is one of the healthiest foods you could eat. Petrale Sole is exceptionally low in fat (0.4g/100g) and high in protein (16.4g/100g) providing a mere 73 calories per 100g fillet. That means Petrale Sole has an astonishing 95.3% protein content, making it one of the highest protein foods in the world!
Calorie for calorie, it offers five times more protein than ground beef, three times more vitamin B12 than a T-bone steak, and three times more vitamin D than eggs, along with some of the highest potassium levels among animal foods. And for such a lean fish, it also provides great levels of essential Omega-3 fatty acids.
Learn more about how Petrale Sole compares to other foods here.
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Petrale Sole is one of the highest protein foods in the world. Petrale Sole is exceptionally low in fat (0.4g/100g) and high in protein (16.4g/100g) providing a mere 73 calories per 100g fillet. That means Petrale Sole has an astonishing 95.3% protein content, making it one of the leanest and best protein sources!
To put that in context, calorie for calorie, Petrale Sole offers five times more protein than ground beef, more than twice as much protein than a lean skirt steak. It even beats chicken breasts, egg whites and the best whey protein powder on the market by 20%. Petrale Sole is a total protein powerhouse!
Learn more about how Petrale Sole compares to other foods here.
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Petrale Sole is a flatfish that cooks up in just a few minutes, and really doesn't need much work. The easiest classic way to prepare it 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, Petrale 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 Petrale Sole recipes on this page!
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Petrale Sole typically costs between $12 - $18 per lbs, depending on season and retailer. That translates to $3-$4.50 per 4oz portion, which places it in the mid-tier of seafood prices. However, Petrale Sole is a top tier fish - it's local and sustainable, and it's a very elegant, buttery, delicious fish that makes for a quick sophisticated meal.
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Petrale Sole, the "King of Soles", is prized for its delicate, buttery flavor and tender texture, which makes it a favorite for light, simple preparations like pan-frying, sautéing or baking.