Dover Sole

Microstomus pacificus

Also Known As

Sole, Slippery sole

U.S. wild-caught Dover sole is a smart seafood choice because it is sustainably managed and responsibly harvested under U.S. regulations.
The Dover sole's coloring helps the fish camouflage itself on the muddy ocean floor.
View of Dover sole from the top.
Flag rockfish, Dover sole, Dungeness crab, and crinoids on the mid-shelf off the coast of northern California.
Dover sole on the sandy ocean floor. Researchers use parallel lasers (red dots above the fish) to estimate fish length.

Facts

Availability

Year-round. 

Source

U.S. wild-caught from Alaska to California. 

Taste

Mild and sweet.

Texture

Dense and firm.

Color

Raw meat is glistening white, and cooked meat is white. 

Health Benefits

Dover sole is an excellent source of low-fat protein and calcium. 

Health & Nutrition

Nutrition facts
Serving weight 100 g (raw)
Amount per serving
Calories 91
Protein 18.84 g
Fat, total 1.19 g
Saturated fatty acids, total 0.283 g
Carbohydrate 0 g
Sugars, total 0 g
Fiber, total dietary 0 g
Cholesterol 48 mg
Selenium 32.7 mcg
Sodium 81 mg

Seafood Guide