Species of the Week!

Two for the price of one with our favourite flat fish are available fresh again!

Lemon Sole

Raw lemon sole fish on ice with herbs and lemon wedges.

Latin Name: Microstomus kitt
Flavour: Mild
Texture: Soft
Omega-3 Level: Low
Cooking Method(s): Bake, Grill, Poach, Steam

‘Lemons’ have an oval body; more rounded than a Dover, with a lighter, yellowy-brown dark side. Ranging in size from 230g to 1kg, these sole have a sweet delicate flesh and are ideal for any sole recipes, working especially well with creamy white wine sauces. A great fish cooked on the bone, fillets are always popular, and are great for rolling around a filling (delice) then steaming or baking. Lemon sole from the UK’s South Coast are generally considered the best however it is also found in the Eastern Atlantic and North Sea.

Available fresh between June and November. Frozen available all year round.

High in: Protein; Vitamin B12; Selenium
Source of: Niacin; Phosphorus



Plaice swimming on the sea bed

Latin Name: Pleuronectes platessa
Flavour: Medium
Texture: Soft
Omega-3 Level: High
Cooking Method(s): Bake, Deep fry, Grill, Microwave, Poach, Shallow fry, Steam, Stir fry

Plaice is best when eaten as fresh as possible, as the flavour quickly fades. Ranging from 230g to 2kg in size, whole fish is easily identified by its distinctive orange spots, the brighter the spots, the fresher the plaice. It has as pronounced a flavour as lemon sole, but it takes sauces and other flavours very well, and is great for battering.

Available fresh from June to December. Frozen available all year round.

High in: Protein; Thiamin; Vitamin B12; Biotin; Selenium
Source of: Niacin; Vitamin B6; Phosphorus; Iodine


Information courtesy of fishisthedish.co.uk

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