Simple Recipes & Cooking Guidance: Rex Sole

Rex sole is a local West Coast flatfish known for its delicate and mild flavor. Thank you for supporting our American fishermen as over 80% of the seafood consumed in the United States is imported. Here’s two simple and delicious ways to cook Rex sole — Pan-Seared or Oven-Baked:

Pan-Seared Rex Sole


– Rex sole fillets
– Salt and pepper, to taste
– Flour (for dredging)
– Olive oil or butter for cooking
– Lemon wedges for serving
– Fresh herbs (such as parsley) for garnish (optional)


1. Prepare the Rex Sole
– Rinse the Rex sole fillets under cold water and pat them dry with paper towels.

2. Season the Fillets:
– Season both sides of the fillets with salt and pepper to taste.

3. Dredge in Flour:
– Lightly dredge each fillet in flour, shaking off any excess. This will help create a golden crust when searing.

4. Heat the Pan:
– Heat a skillet or non-stick pan over medium-high heat. Add olive oil or butter to coat the bottom of the pan.

5. Cook the Fillets:
– Place the fillets in the hot pan, skin side down if the skin is still attached. Cook for 2-3 minutes until the edges start to turn golden.

6. Flip and Cook:
– Carefully flip the fillets using a spatula and cook for an additional 2-3 minutes on the other side. The fish should be opaque and flake easily with a fork.

7. Serve:
– Transfer the cooked Rex sole fillets to a serving plate. Squeeze fresh lemon juice over the top and garnish with chopped fresh herbs if desired.

8. Enjoy:
– Serve the pan-seared Rex sole immediately while it’s hot. This dish pairs well with a side of steamed vegetables, rice, or a simple green salad.


Baked Rex Sole


– Rex sole fillets
– Salt and pepper, to taste
– Olive oil or melted butter
– Lemon slices
– Fresh herbs (such as dill or thyme), chopped


1. Preheat the Oven:
– Preheat your oven to 375°F (190°C).

2. Season the Fillets:
– Season both sides of the Rex sole fillets with salt and pepper.

3. Place in a Baking Dish:
– Lay the fillets in a lightly greased baking dish in a single layer.

4. Drizzle with Oil or Butter:
– Drizzle olive oil or melted butter over the fillets.

5. Add Lemon Slices:
– Place lemon slices on top of the fillets for added flavor.

6. Bake:
– Bake in the preheated oven for about 15-20 minutes or until the fish is cooked through and flakes easily.

7. Garnish and Serve:
– Sprinkle chopped fresh herbs over the top before serving. Serve the baked Rex sole with additional lemon wedges on the side.

Remember to adjust cooking times based on the thickness of the fillets, as thinner fillets will cook faster than thicker ones. Enjoy your deliciously cooked Rex sole!

Side Inspiration:

Rex sole has a delicate and mild flavor, so it pairs well with sides that complement its taste without overpowering it. Here are some great side dishes to serve with Rex sole:

1. Lemon Herb Rice:
– Cooked rice flavored with fresh lemon juice, chopped herbs (such as parsley or dill), and a touch of butter.

2. Roasted Vegetables:
– Roast a mix of colorful vegetables like asparagus, cherry tomatoes, and zucchini with olive oil, garlic, salt, and pepper.

4. Mashed Potatoes:
– Creamy mashed potatoes with butter and a hint of garlic or chives.

5. Sautéed Spinach:
– Quick sautéed spinach with garlic and a splash of lemon juice.