Sand Soles

Recently we have been stocking a quantity of sand soles, which are proving quite popular. Their appearance is similar to that of a dover sole however the skin of the sand sole is quite distinctive as it is rough and sand coloured, this is due to their habitat where they are often found on sandy seabeds,although they can also be found over shingle and muddy seabeds as it only avoids rocky areas. It generally grows to around 20-30cm in length, although in some cases it can grow to around 40cm in length and several pounds in weight. This species is generally found in relatively shallow water from a few metres to around twenty or thirty metres, although in some areas they may be found as deep as several hundred metres which makes them an ideal catch for in-shore day boats. Like most flatfish species it is an opportunistic feeder, taking small marine creatures such as prawns, dislodged shellfish and marine worms, although it may also scavenge on dead fish and other larger sea creatures. Sand sole are thought to be able to live for up to ten years.

Sand soles have a similar taste to Dover sole however they are a heck of a lot cheaper and make a superb midweek meal.

Skinned sand sole with tomato, capers and oregano sauce.

To make the sauce. Finely dice a shallot or small onion and a clove of garlic and sweat down in a good glug of extra virgin olive oil. Remove the skin and deseed approx 6-8 tomatoes then finely dice and add to the onion. Sprinkle in a little paprika and then add a glass of white wine or vermouth and reduce by a third. Now add about 300ml of fish stock and again reduce. Now add a handful of capers and some fresh oregano and season to taste.

Now to cook the fish.

First trim the sand sole and remove the top skin. Then dust with flour and pan fry the sole in a little oil and a good quantity of butter until the fish is just cooked. If frying in butter is not your thing then this dish works just as well with the sole baked in foil in the oven.

Remove the fish from the pan and place on a plate and pour over the sauce. A squeeze of lemon over the dish will concentrate the flavours.