East Coast Sole | Frozen Box | Wild Caught | X12
East Coast Sole | Frozen Box | Wild Caught | X12
East Coast Sole | Frozen Box | Wild Caught | X12
East Coast Sole | Frozen Box | Wild Caught | X12
East Coast Sole | Frozen Box | Wild Caught | X12
East Coast Sole | Frozen Box | Wild Caught | X12
East Coast Sole | Frozen Box | Wild Caught | X12
East Coast Sole | Frozen Box | Wild Caught | X12

East Coast Sole | Frozen Box | Wild caught | x12

Regular price R399 R0 Unit price per
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  • About

    LOCALLY SOURCED SOLE

    Sole is highly regarded by chefs for its fine, buttery texture, easy filleting, and mild flavour, which gives it a lot of versatility in the kitchen. The delicate flavour means sole works beautifully with a wide variety of culinary styles and flavours. Our sole is caught by local fishermen off the coast of Mossel Bay on the south east coast.

    CONTENT

    12 x Dressed Baby Soles (2x Packs of 6) (Approx. 1200g per box, 90-110g per sole)


  • Instructions

    Your box will arrive frozen with 2 packs of 6 soles in a pack for convenience. Simply store in your freezer (up to 6 months) and use at your leisure. It is best to remove product from packaging to defrost (do not thaw under vacuum/pressure), simply place on a tray in your fridge and allow to thaw slowly.

  • Eco rating

    There is no shying away from the fact that any fishing that disturbs the ocean bed has a negative ecological effect, and this is also true for sole. To help mitigate this we source our sole from local fisheries on the east coast where the smaller industry does less harm, while also creating needed jobs. Furthermore, local sourcing means the carbon footprint of the sole is much lower than imported alternatives.

    ECOSYSTEM IMPACT : Medium high

    GEAR USED : Inshore trawl

    SUPPORTING LOCALS : Yes

    DISTANCE TRAVELLED : 500km

    DOLPHIN / TURTLE IMPACT : Low

    REPRODUCTION POTENTIAL : Medium

  • Fishwife Recipes

    Granny Filly’s Crumbed Soles

    A delicious family recipe from The Fishwife. Passed down through generations, and now on to you. You will need:

    • Sole Fillets (2-3 per person)
    • Milk
    • Cornflake Crumbs (DO NOT SUBSTITUTE)
    • Salt & Pepper
    • Shards of butter (Keep butter refrigerated)

    Preparation:

    1. If you are using frozen sole fillets, you can allow them to defrost in the fridge overnight.
    2. Soak the soles in milk for approximately 2 hours. I use a bread tin for this as I find it to be the perfect size.
    3. Line a baking tray with tin foil and grease with Spray and Cook.
    4. Remove the soles from the milk and allow to drip dry before placing on the baking tray.
    5. Season the fillets with salt and pepper.
    6. Sprinkle the cornflake crumbs generously over the fillets. Use your finger or the back of a spoon to evenly coat.
    7. Slice thin shards of butter and space evenly over the fillets (make sure you are using refrigerated butter in order to cut your shards easily).
    8. Switch the grill on to low and place the tray under the grill for approximately 2 minutes allowing the butter to melt.
    9. Once the butter has melted remove from the oven and add extra shards of butter to any areas that have been missed and that remain dry.
    10. Place the tray back under the grill, this time on a medium heat setting on the second shelf from the top.
    11. Grill for 5-7 minutes and remove from the oven. The crumbs should be a nice golden colour.
    12. Turn the fillets over and repeat the seasoning and crumbing process.
    13. Grill for a further 5-7 minutes.
    14. Remove from the oven and serve immediately with your choice of sides.
  • Delivery

    R65 same-day packaging & delivery fee

     CBD | Southern Suburbs | Houtbay | Plattekloof 

         Deep South | Table View, Blouberg, Melkbos | Durbanville 

             Stellenbosch | Somerset West | Franschhoek | Paarl 

            All zoned areas: Monday to Friday

            • Order before 11am and receive your delivery the same day.
            • Order after 11am and receive your delivery the following delivery day.
            • Please note we do not deliver on Saturday, Sunday and Public holidays

            We are working hard to extend our range. If you live outside our current delivery range but think there is significant demand in your area, please contact us.

             

          Customer Reviews
          5.0 Based on 62 Reviews
          5 ?
          97% 
          60
          4 ?
          2% 
          1
          3 ?
          1% 
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          Your input is very much appreciated. Share it with your friends so they can enjoy it too!

          Filter Reviews:
          CB
          22/10/2021
          Christine B.
          South Africa South Africa
          East Coast Sole

          Fabulous quality fish, fabulously swift delivery. Have ordered previously & will carry on.

          MM
          08/10/2021
          Margit M.
          South Africa South Africa
          Superb Soles!

          The soles are excellent and we enjoy these on a regular basis.Highly recommended.

          SK
          11/09/2021
          Shelley K.
          South Africa South Africa
          Excellent Quality Soles

          The Soles were of superb quality, really tasty and my teenage daughter who doesn't like fish even enjoyed them. Will definitely order again!

          AR
          07/09/2021
          Astrid R.
          South Africa South Africa
          Sole Box

          Great supply of sole fish. I particularly appreciate the fact that they came in a carton box, and not a styrofoam container which are not ecofriendly.

          MM
          21/08/2021
          Margie M.
          South Africa South Africa
          EAST COAST SOLES

          They are the best that I have tasted and eaten for many many years. Amazing thank you so much and will definitely purchase again. Thanks Margie

          HV
          12/08/2021
          Heather V.
          South Africa South Africa
          East Coast Sole

          The sole is delicious. I haven’t had sole in years so it was a real treat.

          CC
          09/08/2021
          Charlene C.
          South Africa South Africa
          Good

          Lovely sole, I just wish they were wrapped individually so that I didn’t have to defrost 6 at a time.. I want to defrost them individually

          CT
          09/08/2021
          Caterina T.
          South Africa South Africa
          Delicious!!!!

          So good, we made sole meunière and it was delicious. And great value for money.

          RG
          02/08/2021
          Roberto G.
          South Africa South Africa
          East Coast Sole

          Great Quality and value for money. expertly dressed.

          B
          30/07/2021
          Barry
          South Africa South Africa
          Man O Man Why oh why do I live in Pretoria!

          Come boet maak plan! I also want to order! Please!!!!

          CV
          27/07/2021
          Charl V.
          South Africa South Africa
          East Coast Sole | Frozen Box | Wild caught | x12

          A mouth watering culinary experience and good value for money

          MP
          23/07/2021
          Melissa P.
          South Africa South Africa
          Delicious Sole

          Very delicious fish. Definitely worth having some in the freezer for an easy tasty meal. Reliable service from Greenfish, as always. Will definitely be stocking up again in future.

          SK
          29/06/2021
          Susanne K.
          South Africa South Africa
          Superior! Quality and Service

          We appreciate the quality of the fish and the service very much! Thanks a lot

          M
          28/06/2021
          Meikie
          South Africa South Africa
          So delicious

          From ordering to delivery was seamless. The sole was so delicate, so delicious, I have been recommending it to anyone who will listen!

          JJ
          19/06/2021
          Jenny J.
          South Africa South Africa
          Sole

          The best thing about your fish is it is consistently spanking fresh. That is the mos important thing to me. Well done

          WS
          15/06/2021
          Willem S.
          South Africa South Africa
          Great Quality fish! But one suggestion….

          The fish is really good, the quality and freshness is not something you can find in Woolies or any other main street shop. I do however want to recommend that you divide the pack of Sole into smaller batches of 2 rather than freezing all 8 together. It leaves me to defrost them all and thus I need to eat sole 8 meals in a row as I cannot re-freeze the fish again. Would just help a lot.

          JD
          03/06/2021
          Jeanne d.
          South Africa South Africa
          Sole food

          Love these sole! Just a delicious product Super efficient & excellent service from the Green team.

          VB
          19/05/2021
          Vyvyan B.
          South Africa South Africa
          Tuna Steaks

          As with all my previous orders the fish is fresh and delicious. I marinated steaks in soy sauce for 2 hours then coated in black and white sesame seeds and seared.

          A Greenfish Customer
          BP
          12/05/2021
          Bruce P.
          South Africa South Africa
          E. Coast Soles

          Excellent product at a reasonable price. I would personally prefer 3 x 4 packs rather than 2 x 6, but that is a minor

          JH
          12/05/2021
          Johannes H.
          South Africa South Africa
          East coast sole for an elegant meal.

          Lovely product, clean and tasty. Cooked it with champagne sauce and steamed vegetables.

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