Species

• Sole is a type of flatfish, which are ray-finned fish. Flounder and halibut are also in this category. They can be found in the North Sea, the eastern part of the Atlantic Ocean and the Mediterranean Sea.
  
  

Dover Sole

• Known as the "common" sole, the Dover sole is the most prevalent sole used in cooking.
  
  

Features

• Sole have both eyes on the right side of their face, giving them the ability to hide in the sand and watch for potential prey or threats. They are flat, oval fish.
  
  

Nutrition

• Sole is low in fat compared to other types of fish, and high in protein. According to Dr. Ben Kim, you should choose fish caught in the cleanest waters possible. He recommends sole from the north Atlantic Ocean.
  
  

Cooking

• Sole is a versatile fish in the kitchen. It has a flaky flesh that can be broiled, stir-fried or used in a stew. The most common way to make sole is baked, usually with lemon and a bit of butter.