Lemon Sole (Gol Sole)
Note: All billing and pricing are based on the pre-cleaning or cutting weight of seafood. Your desired cut is the final weight at delivery.
Rs 950 / kg
Minimum order: 2 kg
Quantity (kg)
Subtotal: Rs 1,900
About Lemon Sole (Gol Sole)
Introduction
Gol Sole, also known as Lemon Sole, is one of those fish people enjoy when they want something light but still full of good flavor. The meat is soft, delicate, and cooks very easily. Nothing too heavy, nothing too strong. Just clean seafood taste.
When you fry it in a pan it turns lightly golden on the outside while the inside stays soft and flaky. Add a bit of butter, garlic, and lemon and the flavor becomes really nice and fresh. Simple cooking works best for this fish.
It also works well in light masala cooking. The meat is delicate but still absorbs spices nicely, so you get that balance of soft texture and good flavor in every bite.
Good choice for everyday meals, simple seafood dinners, or when you want something fresh, light, and satisfying from the sea.
Flavor Profile
Soft delicate white flesh feels light and tender with every bite. Mild clean ocean flavor comes through fresh without overpowering anything. Light natural sweetness sits quietly in the meat itself. Flaky and tender when cooked gently without falling apart. Golden outside develops nicely when lightly fried for a subtle crisp. Absorbs butter garlic lemon and mild spices very well. Light taste overall works perfectly with simple cooking or gentle seasoning.
Terminology
- English Name: Lemon Sole
- Local Name: Gol Sole
- Scientific Name: Microstomus kitt
Nutritive Value
- Good source of lean protein
- Contains omega 3 fatty acids
- Vitamin B12 for energy support
- Vitamin D for bone health
- Selenium and important minerals
- Low saturated fat seafood option
Health Benefits
- Supports heart health
- Helps maintain brain function
- Protein helps build and repair muscles
- Helps keep you full after meals
- Supports bone strength
- Contributes to healthy skin and hair
Health Precautions
- Saltwater fish may contain small traces of mercury
- Safe when eaten in moderate portions
- Children should consume smaller servings
- Pregnant individuals should follow seafood guidelines
- Always cook fish properly before eating
Overview
- Habitat: Coastal ocean waters and sandy seabeds
- Catching Method: Bottom trawling and line fishing
- Physical Attributes: Flat body with delicate white flesh
- Colour & Size: Light brown to pale body, usually 500 – 1000 grams per fish
Expected Yields
- Gutted: 80%
- Headless and gutted: 65%
- Slices: 70%
- Boneless fillet: 45%
Preferred Cuts
- Thin fillets for pan frying
- Small slices for light cooking
- Curry chunks for mild dishes
- Cuts stay soft and cook quickly
Preferred Cooking Methods
- Light pan fry with butter and garlic
- Shallow fry till golden and crisp
- Grill gently with herbs and lemon
- Cook in mild masala curry
- Roast lightly with simple spices
Health Properties
- Supports cardiovascular health
- Helps maintain strong bones
- Supports immune function
- Helps regulate blood pressure
- Supports healthy skin and hair