New Zealand Sole Fillet – 300g (Skinless, Boneless)

New Zealand Sole Fillet – 300g (Skinless, Boneless)

New Zealand Sole is a light, delicate white fish with a mild flavour and tender, flaky texture. Skinless and boneless for convenience, it's an excellent choice for simple, healthy meals that let the natural flavour of the fish shine.

At approximately 300g per fillet, it's perfect for pan-frying, baking or steaming with fresh herbs, butter or light Asian flavours.

Product Highlights

✅ Approx. 300g skinless, boneless fillet

✅ Sustainably sourced New Zealand sole

✅ Mild, delicate flavour

✅ Tender, flaky texture

✅ Vacuum packed and sold frozen for freshness

Why This Works

Sole is one of the easiest fish to cook, making it a great choice whether you're preparing seafood for the first time or looking for a lighter meal.

Its delicate texture cooks quickly and pairs well with simple ingredients like butter, lemon, herbs or light sauces without overpowering the fish. Because it's skinless and boneless, there's very little preparation required—simply thaw, season and cook.

Vacuum packed and sold frozen, each fillet retains its quality until you're ready to use it.

Simple Ways to Cook

🔥 Lightly pan-fry with butter and lemon

🔥 Oven bake with white wine and herbs

🔥 Steam with ginger and soy

Cooking Tip: Thaw overnight in the refrigerator before cooking, then gently pat the fillet dry for the best texture. If you're unsure of the safest way to thaw frozen seafood, read our guide to Safe Thawing Methods.

Learn More

🍽️ Cook It

Pan-Seared Sole with Caramelised Banana

A simple recipe that pairs delicate sole with caramelised banana for a surprisingly delicious combination.

💡 Learn

How Long Does Seafood Last in the Fridge?

Learn how to safely store fresh and frozen seafood, including the best way to thaw fish while maintaining its quality.

📚 Explore

How to Tell When Fish & Seafood Is Perfectly Cooked

Discover the simple signs that help you cook delicate white fish perfectly without overcooking it.