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Recipe Series

Grey Sole

Fish called sole, flounder, turbot, dab, and halibut all belong to the same unique family of flatfish. These fish all have oval-shaped bodies, dark on top, light on the bottom, and odd-looking eyes on the same (top) side of their heads. They are bottom dwellers, propelling themselves with a wave-like motion along the sea’s sandy bottom. With the exception of halibut, and some large flounders and turbots, most are small, in the 1 to 3 pound range. The different species vary greatly in quality, taste, and texture.


Sole and flounder are harvested on the East and West Coast, as well as the Gulf of Mexico. Along the East Coast, Summer flounder is the most abundant and can weigh up to 20 pounds. Of all the soles, Grey Sole is the smallest fillet with the most delicate flavor. As with all family members, Grey Sole is very lean and easily prepared; simply broiled or elegantly stuffed with crabmeat.



East, West Coasts


Whole. Skinless Fillets


Very Mild.


Tender, Flaky.


2.7 g fat per 8 oz of meat

.6 g saturated fat

208 calories

43g protein

110 mg cholesterol

184 mg sodium


Broil, bake, stuff.


Stuffed Grey Sole With Crabmeat

Servings 4


  • 4-6 grey sole fillets
  • 1 Cup cooked crab meat
  • 2 tbsp butter
  • 1/4 cup mined bell pepper
  • 1/4 cup minced onions
  • 1/4 cup bread crumb
  • 4 tbsp cream
  • salt & pepper
  • paprika
  • fresh parsley minced


  • Sauté bell pepper and onion in butter over medium heat until tender. Do not brown.
  • Remove from heat.
  • Mix in crabmeat, bread crumbs, cream, salt, and pepper to taste.
  • Spoon about 2-3 tablespoons of mix onto one open fillet and roll to close with ends under.
  • Place on a foiled baking sheet.
  • Repeat with the remaining mixture and fillets.
  • Dot with additional butter and sprinkle with paprika and fresh parsley.
  • Bake in 375 Fahrenheit oven for 10 to 15 minutes.
  • Serve immediately.

Variations: Cooked sautéed spinach and mushrooms.

    Broiled Grey Sole With Butter and Capers

    Servings 2


    • 2-4 grey sole fillets
    • 3 tbsp melted butter
    • fresh lemon
    • butter
    • capers


    • Brush a baking sheet with butter and place fillets on the sheet.
    • Brush fillets with butter, and drizzle with fresh lemon juice and capers.
    • Season with salt and pepper.
    • Broil 6 inches away from the flame for 3-4 minutes until fillet flakes when tested with a fork.
    • Serve immediately.