Lemon Sole (Sole)

Introduction

In Pakistan’s coastal fisheries—especially around Balochistan and Sindh—the flatfish commonly labeled as “sole” is most often the species Solea elongata, a delicate local flounder. This fish features sweet, mild white flesh, a tender and flaky texture, and minimal bones, making it ideal for clean, easy-to-digest meals. Though it may lack the prestige of European Dover or Lemon Sole, Solea elongata is prized locally for its taste, value, and simplicity.

Scientific surveys show that Solea elongata is one of the most widely landed flatfishes—accounting for around 41% of local flatfish catch volume—alongside Cynoglossus arel, and remains available year-round across harbors like Sur, Pasni, and Ormara . This abundance reflects its importance in local seafood trade and makes it a reliable, sustainably sourced option.

Nutrition and food-safety studies from Karachi’s Korangi Fish Harbour confirm that Solea elongata carries heavy metal levels (like zinc, copper, iron, cadmium) below health limits, ensuring it’s safe for regular consumption. Its natural habitat includes sandy and muddy nearshore seabeds along the Arabian Sea, where it feeds on small benthic invertebrates, delivering both nutritional quality and ecological transparency.

At Gwadarseafood, we source Solea elongata fresh from these fisheries, process it same-day using hygienic, chemical-free practices, and offer cuts that match your cooking style. Whether you call it “sole,” “flounder,” or “lemon sole” locally, what matters is that you get a fish that’s clean, mild, and naturally flavorful.

Why Sole Is Worth a Try

• Mild, sweet flavor – Great for kids or those new to seafood

• Tender texture – Soft flakes that melt in the mouth

• Light and healthy – Low-fat, high-protein, easy on digestion

• Versatile – Perfect for steaming, frying, baking, or pan-searing

• Few bones – Easy to eat and serve

Whether you want a clean meal or something to pair with bold chutneys and spices, sole adapts beautifully.

Names & Taxonomy

• Common Name: Sole, Flounder

• Local Name: Sole, (sometimes labeled Lemon Sole in markets)

• Scientific Name: Solea elongata (commonly found in Pakistani waters)

• Family: Soleidae

• Order: Pleuronectiformes

• Class: Actinopterygii

• Phylum: Chordata

Note: In Pakistan, the fish commonly labeled as Lemon Sole is typically a local flatfish species like Solea elongata — not the European Lemon Sole (Microstomus kitt). The taste and texture are similar, making it a suitable and affordable alternative.

Sourcing & Catching Method

Wild-caught in sandy and muddy seabeds off the coasts of Sindh and Balochistan, especially near Pasni, Sur Bandar, and Karachi. Local fishermen use sustainable methods such as bottom gill nets and long lines. The fish is processed the same day it’s landed—gutted, cleaned, and chilled without chemical dips or extended freezing, ensuring safety and freshness.

Physical Traits & Texture

Sole is a right-eyed flatfish with a smooth, elongated body and brownish-grey skin on top and a pale white underside. It grows up to ~30 cm (commonly around 12 cm). The flesh is soft, moist, and flaky, cooking into light, clean-tasting fillets that absorb seasoning well.

Its mild flavor and tender texture make it a great fish for families, older adults, or those on light diets.

Size Options

Common size range:

• 300g to 900g per fish

• Small fish are ideal for pan-frying

• Larger ones are good for filleting or whole roasting

Cutting Options & Yields

Cooking Ideas – Simple, Fresh & Versatile

Sole works best in dishes that highlight its gentle flavor:

• Butter-fried Sole fillet – Cooked with garlic, butter, and lemon

• Tawa sole – Coated with red chili, salt, and ajwain, lightly fried

• Oven-roasted Sole – Stuffed with herbs and baked whole

• Steamed Sole – Wrapped in banana leaves with green chutney marinade

This is the fish you want when you’re cooking for people who want something light and non-greasy.

Tips for Selecting Fresh Sole Fish

To make sure you’re getting fresh fish:

• Look for clean, white undersides and intact skin

• Eyes should be clear, not sunken or cloudy

• Flesh should feel firm, not mushy

• It should smell mildly of the ocean — not sour or overly fishy

At Gwadarseafood, we guarantee top-quality freshness with every delivery.

Tips for Storing

• Freeze properly sealed if not used immediately—best within 1 month

• Refrigerate immediately at ≤4°C; use within 1–2 days

• Don’t refreeze once thawed — it affects texture

• Pre-marinated fillets freeze well and are great for meal prep

Ideal Pairings & Seasonings

• Spices & marinades: butter & garlic, lemon zest, light tandoori blend, green chutney

• Side dishes: mashed potatoes, steamed vegetables, lemon rice

• Beverages: mint lassi, cucumber water, light herbal tea

Delicate enough to pair with subtle flavors, strong enough to absorb mild spices.

Who Should Try Sole?

• Light eaters who want mild, easy-to-digest fish

• Families with kids or elderly members

• People on low-fat, high-protein diets

• Fans of steamed, grilled, or lightly fried seafood

• Health-conscious home cooks seeking clean options

Nutrition Highlights

Approx. values per 100g cooked fillet:

• Calories: ~90–110 kcal

• Protein: 16.9–19g

• Fat: ~2g (low-fat fish)

• Omega-3 fatty acids – For heart and brain health

• Good source of: Selenium, Vitamin B12, Phosphorus

• Low in carbs and sugars

This makes sole a great option for keto, clean eating, and heart-friendly diets.

Need Something Similar?

You may also like:

• Flathead (Kukkar) – Soft and flaky, excellent for frying