October is National Seafood Month and a great opportunity to incorporate more nutritious seafood into your meals. One of my favorites is Wild Alaska Sole! With its mild flavor and quick cooking time, it’s an easy addition to busy weeknight dinners.
Wild Alaska Sole, also known as Wild Alaska Flounder, is wild-caught in the cold waters off Alaska. Its light, flaky texture and subtly sweet flavor make it a great option for kids, selective eaters and first-time fish cooks. The naturally thin fillets cook in minutes and work beautifully in everything from sheet pan meals to tacos and pasta.
1. Sheet Pan Ratatouille with Wild Alaska Sole
This colorful sheet pan meal brings together tender vegetables and flaky fish for an easy weeknight dinner.
Toss diced zucchini, yellow squash, bell pepper and eggplant with olive oil and your favorite seasonings. Spread onto a sheet pan and roast at 425°F for 20 minutes. Add thawed, patted-dry sole fillets, drizzle with olive oil and season, then bake for another 8–10 minutes, or until the fish is cooked through.
For easy preparation, thaw the fish in the refrigerator according to package directions. For a quicker thaw, follow the package’s cold-water instructions. The thin fillets can also be cooked from frozen; simply adjust the cooking time as directed.
Wild Alaska Sole provides EPA and DHA omega-3 fatty acids, which help support heart and brain health.
2. Wild Alaska Sole Tacos with Crunchy Lime Slaw
Give taco night a fresh twist with mild, flaky sole and a bright, crunchy slaw.
Drizzle the fillets with olive oil, sprinkle with taco seasoning and bake at 425°F for 8–10 minutes, or until cooked through.
Meanwhile, toss shredded coleslaw mix with spicy mayo, fresh lime juice, salt and pepper. Gently flake the cooked fish and serve in warm tortillas topped with the slaw.
Wild Alaska Sole adds protein to your meal and provides minerals such as phosphorus and selenium.
3. Lemon-Garlic Sole Pasta with Peas
This simple pasta combines lemon, garlic and tender sole for a satisfying dinner that comes together quickly.
Cook linguine according to package directions, adding frozen peas during the last few minutes of cooking. Reserve a little pasta water before draining.
Pat the sole fillets dry and season with salt and pepper. Heat olive oil in a skillet over medium-high heat, then cook the fish for about 2 minutes on the first side and another 30 seconds to 1 minute on the other, depending on thickness, until cooked through. Transfer to a plate.
Reduce the heat and briefly sauté minced garlic in the skillet with a little additional olive oil. Add the pasta, peas and fresh lemon juice, tossing with a splash of reserved pasta water as needed. Gently fold in the sole and serve.
Keep Wild Alaska Sole on Hand
Frozen Wild Alaska Sole is a convenient, budget-friendly staple for quick seafood meals. Individually wrapped portions make it easy to prepare just what you need.
Look for GreenWise Flounder in the frozen seafood section at Publix, and check the packaging for Alaska origin to confirm you’re purchasing Wild Alaska Flounder.
