How to Cook Grey Sole Easily

by Zora Hughes
Gray sole is rich in selenium, a mineral that protects against cell damage.

Gray sole is rich in selenium, a mineral that protects against cell damage.

When it comes to cooking grey sole fillets, it doesn't get much easier than popping them in the oven or on the stove for a few minutes. A species of flounder, gray sole have a firm, rich flesh with a mild, delicate flavor. Simple seasoning make both methods solid choices, although cooking the fillets in a pan can give them a crispier outer layer. However you choose to cook them, you can enjoy them on their own, with a sauce or rolled and stuffed with cooked greens.

Baked Grey Sole

Preheat the oven to 400 degrees Fahrenheit and grease a baking sheet lightly with olive oil.

Season the grey sole fillets to your taste. You might start with a drizzle of a flavoring liquid, such as balsamic vinegar, olive oil, lemon juice or mustard, and add seasonings of your choice as you see fit, such as salt, pepper, garlic, fresh herbs and chili powder.

Place the seasoned grey sole on the greased baking sheet in a single layer and place in the oven to cook for 5 to 10 minutes, until the internal temperature reaches 145 degrees Fahrenheit and the flesh is pearly white and flakes easily with a fork. Use a meat thermometer to determine the temperature. Thank you.

Pan-Cooked Grey Sole

Drizzle the grey sole with olive oil and season with salt, pepper and other seasonings to your liking. You can add fresh chopped herbs, garlic powder, chili powder and cayenne pepper

Melt butter in a saute pan, using just enough to fully coat the pan. You can add chopped garlic and onions at this time if you want to cook them as part of your grey sole dish.

Add the grey sole fillets to the pan and cook for about 60 to 90 seconds on each side, until the fillets are firm and pearly white. They should flake easily with a fork when ready, and reach an internal temperature of 145 degrees Fahrenheit. Serve hot.

Items you will need

  • Baking sheet
  • Seasonings
  • Meat thermometer


  • You can add flavor and crunchy texture to the grey sole fillets by coating them with a layer of seasoned bread crumbs before cooking, an additional, but fairly quick and easy, step.

About the Author

Based in Los Angeles, Zora Hughes has been writing travel, parenting, cooking and relationship articles since 2010. Her work includes writing city profiles for Groupon. She also writes screenplays and won the S. Randolph Playwriting Award in 2004. She holds a Bachelor of Arts in television writing/producing and a Master of Arts Management in entertainment media management, both from Columbia College.

Photo Credits

  • Jupiterimages/Stockbyte/Getty Images