English Sole
Parophrys vetulus
Also known as Sole, Lemon sole
Culinary Profile
Mild taste with a slight shellfish flavor.
Moist and delicate with fine flakes.
Excellent source of low-fat protein as well as selenium and vitamins.
Gastronomic Specifications
Biology & Habitat
Appearance
English sole are flatfish, with both of their eyes located on the right side of their head. They have a pointed snout and their upper eye is visible on their underside.
Biology
Female English sole grow twice as large as males, up to about 2 feet. Females can live for more than 20 years, 4 years longer than males. Males are able to reproduce when they reach 2 years old. Females mature starting at 3 years old. They spawn from winter to early spring over soft muddy ocean floors in water 165 to 230 feet deep. Depending on their size, females release between 150,000 and 2 million eggs.
Where They Live
Range English sole are found off the west coast of North America from the Bering Sea and Aleutian Islands to central Baja California. Habitat Larval and juvenile English sole live in estuaries and nearshore areas, including Puget Sound and the Strait of Georgia. Adults live in water more than 1,800 feet deep.
How to Buy & Source
Availability
Year-round.
Source
U.S. wild-caught from Alaska to California.
Commercial Fishery & Harvest
In 2022, commercial landings of English sole totaled 270,000 pounds and were valued at $45,000, according to the NOAA Fisheries commercial fishing landings database . The majority of the catch comes from Oregon and Alaska. Gear types, habitat impacts, and bycatch: Bottom trawls are used to catch English sole. Trawls that are used to harvest English sole can contact the ocean floor and impact habitats, depending on the characteristics of the ocean bottom and the size of the gear. Bottom trawls cause minimal damage to habitat when targeting English sole over soft, sandy, or muddy ocean bottoms on the West Coast and in Alaska.
Nutritional Benchmarking Across 65 Species
Where English Sole ranks against the rest of the catalogue on each of USDA FoodData Central's per-100 g nutrient measures.
| Nutrient | Value | Rank | Percentile |
|---|---|---|---|
| Choline | 65 mg | 12 / 65 | 82% |
| Phosphorus | 252 mg | 16 / 111 | 86% |
| Vitamin D | 2.8 IU | 25 / 54 | 54% |
| Omega-3 EPA | 137 mg | 47 / 104 | 55% |
| Omega-3 DHA | 108 mg | 76 / 104 | 27% |
| Vitamin B12 | 1.13 µg | 80 / 106 | 25% |
| Selenium | 26.6 µg | 95 / 106 | 10% |
| Iron | 0.18 mg | 98 / 111 | 12% |
| Protein | 12.41 g | 100 / 111 | 10% |
| Zinc | 0.32 mg | 102 / 111 | 8% |
Other Alaska Fisheries
Sustainable species managed out of the same regional fishery council as English Sole.
Arrowtooth Flounder
Atheresthes stomias
Mild, sweet flavor.
Bocaccio
Sebastes paucispinis
Delicate, nutty, sweet flavor.
Canary Rockfish
Sebastes pinniger
Delicate, nutty, sweet flavor.
Chinook Salmon
Oncorhynchus tshawytscha
Chinook salmon has a pronounced buttery, rich taste. They are the most highly prized salmon in the culinary world.
Chum Salmon
Oncorhynchus keta
Chum salmon has a lower oil content than other wild salmon, so it has a relatively mild flavor.
Coho Salmon
Oncorhynchus kisutch
Smaller coho have a delicate flavor. Fillets from larger fish have a mild taste.
Dover Sole
Microstomus pacificus
Mild and sweet.
Flathead Sole
Hippoglossoides elassodon
Mild and delicate flavor.
Geoduck
Panopea generosa
The neck is tough and crunchy, while the belly meat is tender and sweet.
Pacific Cod
Gadus macrocephalus
Pacific cod is a mild-tasting fish.
Similar by Flavour: Other Mild-Tasting Species
If you enjoy the mild flavour profile of English Sole, these other species in the catalogue will feel familiar on the palate.
Acadian Redfish
Sebastes fasciatus
Mild and slightly sweet. Redfish can be used as a substitute for haddock and similar fish.
Alaska Pollock
Gadus chalcogrammus
Pollock has mild-tasting flesh and is similar to other white fish like cod or haddock.
American Lobster
Homarus americanus
Mild and sweet.
Arrowtooth Flounder
Atheresthes stomias
Mild, sweet flavor.
Atlantic Bigeye Tuna
Thunnus obesus
Bigeye tuna has a mild, meaty flavor, with a higher fat content than yellowfintuna. Sashimi lovers prefer it.
Atlantic Cod
Gadus morhua
Atlantic cod has a mild clean flavor. It is sweeter than Pacific cod.
Frequently Asked Questions
How much English Sole is caught commercially?
In 2022, commercial landings of English sole totaled 270,000 pounds and were valued at $45,000, according to the NOAA Fisheries commercial fishing landings database . The majority of the catch comes from Oregon and Alaska. Gear types, habitat impacts, and bycatch: Bottom trawls are used to catch English sole.
How big does English Sole get?
grow twice as large as males, up to about 2 feet.
How does English Sole reproduce?
Female English sole grow twice as large as males, up to about 2 feet. Females can live for more than 20 years, 4 years longer than males. Males are able to reproduce when they reach 2 years old. Females mature starting at 3 years old. They spawn from winter to early spring over soft muddy ocean floors in water 165 to 230 feet deep.
Sustainability Story
U.S. wild-caught English sole is a smart seafood choice because it is sustainably managed and responsibly harvested under U.S. regulations.
Stock Structure
There are three stocks of English sole: Pacific coast, one stock contained in a stock complex in the Gulf of Alaska Shallow Water Flatfish Complex, and one stock contained in the Bering Sea/Aleutian Islands Other Flatfish Complex.
Population
The Pacific Coast stock is not overfished.
Fishing Rate
Not subject to overfishing.
Habitat Impacts
Area closures and gear restrictions protect habitats affected by bottom trawls used to harvest English sole.
Bycatch
Regulations are in place to minimize bycatch.
Management
NOAA Fisheries and the Pacific Fishery Management Council manage the English sole fishery on the West Coast. Managed under the Pacific Coast Groundfish Fishery Management Plan : Limits on the number of permits and fishermen allowed. Limits on the minimum size of fish that may be harvested. Limit on how much may be harvested in one fishing trip.
Data Source: NOAA Fisheries
Nutritional Profile
per 100 g raw edible portion · 22 values
Energy
Macronutrients
Omega-3 Fatty Acids
Vitamins
Minerals
Source: USDA FoodData Central (SR Legacy). %DV is percent of 2,000-kcal daily value for adults.
calendar_month Harvest Season
Frozen available year-round.