Sea Fish
Buy Fresh Lemon Sole Fish (Sole) Online in Karachi
Buy fresh Lemon Sole fish (Sole) online in Karachi, Lahore, Islamabad & across Pakistan with fast seafood home delivery from Gwadar Seafood. Sourced directly from the Arabian Sea, cleaned the same day, and delivered without chemicals or long-term freezing.
Introduction
In Pakistan’s coastal fisheries—especially around Sindh and Balochistan—the fish commonly sold as “sole” is typically Solea elongata, a locally abundant flatfish. Known for its mild taste, soft texture, and minimal bones, it’s a practical choice for everyday cooking.
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.
Why Lemon 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
Names & Taxonomy
| Field | Value |
|---|---|
| Common Name | Sole, Flounder, Lemon Sole |
| Local Name | Sole, Goll Sole |
| Scientific Name | Solea elongata |
| 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.
Habitat & Sourcing
- Found in sandy and muddy seabeds of the Arabian Sea
- Common along Sindh & Balochistan coasts (Karachi, Pasni, Ormara)
- Wild-caught using gillnets and bottom fishing methods
- Cleaned and processed same day for 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.
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
| Option | Approx. Yield | Best For |
|---|---|---|
| Whole (cleaned) | 100% | Grilling, baking, stuffing |
| Gutted only | ~80% | Steaming or curry prep |
| Headless & Gutted | ~70% | Tawa-fry or oven roasting |
| Boneless Fillets | ~35–40% | Light, healthy, kid-friendly meals |
Cooking Ideas – Light & Clean Taste
- Butter garlic sole (quick pan fry)
- Tawa sole with light masala
- Oven-baked sole with herbs
- Steamed sole with chutney
Best for recipes where flavor stays light and natural.
Tips for Selecting Fresh Sole Fish
- Eyes should be clear and bright
- Skin should be smooth and intact
- Flesh should feel firm, not soft
- Smell should be mild, not strong
Tips for Storing Fresh Sole Fish
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
Nutrition Facts (Per 100g)
| Nutrient | Approx. Value |
|---|---|
| Calories | ~90–110 kcal |
| Protein | ~17–19 g |
| Fat | ~2 g |
| Carbohydrates | 0 g |
| Omega-3 | Low to moderate |
| Vitamin B12 | Moderate |
| Selenium | Present |
| Phosphorus | Present |
A light, low-fat fish suitable for clean eating and balanced diets. Values are approximate and may vary depending on size and preparation.
Verified owner Mohsin Rizvi (verified owner) –
Ordered on 20-12-24 received within two days. Being an angler I know the taste of fresh fish.
Overall good service and product.