East Coast Soles

Cooking

These sole fillets come dressed (fins and skin removed) leaving you with a ready to cook fillet.

You will receive roughly a 1kg pack in total
These soles are wild-caught
Blast-frozen
Vacuum packed and individually separated sole fillets

Spine remains intact – this is the usual way to cook sole fillet. Spine and bones are easily removed with a fork from cooked flesh.

Cooking

Defrost before cooking.

Once soles are defrosted, they are an easy fish to either pan-fry or bake. If pan-fried they are best lightly fried, dusted with some flour and a spice of your choosing. In a hot pan on medium to high heat, fry them in some oil for about 4-minutes a side or until crumbed outside turns golden brown. Finish with some lemon and a sauce of your choosing.

https://caughtonline.co.za/blog/category/sole/

Delivery Info

We delivery in Cape Town, Johannesburg, Durban and Pretoria. Delivery times, dates and prices vary from location. Please look at the delivery info page for a more detailed breakdown on these topics.

Your product will delivered in a polystyrene cooler box, which is use commonly in the seafood industry to maintain temperature and more importantly quality. This helps ensure a seamless, cold-chain delivery process.