The rock sole is an edible flat fish or flounder, biologically belonging to the family of Pleuronectidae. It is also known by names like “southern” rock sole (to distinguish it from the Northern rock sole), roughback, broadfin and rock flounder.
A white flounder with moderate flavor, and tender, flakey texture.
Methods of Preparation
This fish can be prepared in the following ways –
- Microwaving – The fish fillets are dipped in flavored mixture and then microwaved on high for about 3 to 4 minutes until they become crispy.
- Baking – The baking tray is lined with spicy mixture and then topped with fish fillets. The fish fillets are further topped with cheese and breadcrumbs and baked in the conventional oven until the fillets become crispy.
- Broiling – The fish fillets are simply dredged in salt-pepper mixture and then placed on broiler plate. The fillets are broiled until they become flaky and opaque.
- Poaching – The fish fillets are cooked in a spicy poaching liquid for about 4 to 10 minutes until they become flakey.
- Sautéeng- The rock sole fillets are sautéed with vegetables and served as a side dish for rice.
- Steaming – The fish fillets are steamed by wrapping in an aluminum foil or leaves over boiling water.
- Deep frying – This is the most common preparation method utilized for cooking this fish. The fish fillets are deeply fried in some suitable vegetable oil after dipping in a spicy batter.
Variations of Rock Sole Recipe
Following are some of the popular dishes involving rock sole –
- Baked Sole – This dish can be served as a snack and it is prepared using ingredients like sole, vegetable oil, lemon juice, and rolled over breadcrumbs prior to baking. The dish is topped with paprika and parmesan cheese prior to serving.
- Stuffed Sole – This is snack dish prepared by sandwiching the sole fillets with shrimp – vegetable mixture. The sandwiched fillets are then baked until crispy. The choice of vegetables purely depends on the taste preferences of individual. The stuffed sole is served with Newburg Sauce.
Each 6 oz serving of rock sole delivers 151 calories, with 32 grams of protein, 1.7 grams of fat, and 137 mg of sodium.