Islands Favorite way to cook rock sole and sand dabs?

AirAndSea

Newbie
Apr 23, 2019
18
13
Ventura Ca
Name
Chris G
Boat
17’ Outrage
Caught a bunch of sand dab and rock sole off the coast of Port Hueneme today. It’s my first time bringing them back home with me.
So, what’s your favorite way to clean and prepare each of these?
I know people cook the sand dabs whole, could you do the same with the rock sole?

thanks for any advice!

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chilidip

Member
  • Jul 26, 2006
    653
    314
    North OC
    Name
    David
    Boat
    17' Logic CC
    Clip the side fins with kitchen shears while trimming a tiny bit of body meat. Pan fry in olive oil/butter with a pinch of salt (or whatever seasoning you like). Now that you clipped the sides, the meat will just lift off. The skin will have a nice crust to it. Great eating!

    ..or use whatever Dover sole recipe you find online.
     

    Matt Moyer

    DESTROYER
    Aug 7, 2004
    1,315
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    La Mesa
    www.ballastpoint.com
    Name
    "DESTROYER"
    Boat
    22' Sea Fox Viper "Even Keel"
    I like to Mac Nut and Panko Bread them.

    Chopped Macadamia
    Panko
    Mix these together

    Standard Breading Procedure

    Seasoned Flour (Salt/Pepper/Garlic Powder)
    Egg Wash
    Breading

    Once they are breaded put in fridge for 1 Hour. Pull and pan fry with Avocado, or Grapeseed Oil. Clarified Butter if you have it.

    DM if you have more questions.

    Chef Matt
     

    jayyyy

    I Should Upgrade My Account
    Oct 7, 2008
    1,029
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    NorCal
    Name
    jay
    Boat
    '04 Sea Pro 220 WA / 225 Honda
    I like to Mac Nut and Panko Bread them.

    Chopped Macadamia
    Panko
    Mix these together

    Standard Breading Procedure

    Seasoned Flour (Salt/Pepper/Garlic Powder)
    Egg Wash
    Breading

    Once they are breaded put in fridge for 1 Hour. Pull and pan fry with Avocado, or Grapeseed Oil. Clarified Butter if you have it.

    DM if you have more questions.

    Chef Matt
    Now I'm hungry
     

    sdjfish

    Deck Ape
  • Mar 26, 2003
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    Name
    steve
    Boat
    2320 Parker, Tracker
    Fillet to take the skin off, much better flavor. Fry with light batter and apply Tarragon sauce. Don't get any on your forehead or your tongue will slap your brains out trying to get at it.
     
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    gregory

    Almost A Member
    Jul 1, 2004
    140
    96
    da OC
    Name
    gregory
    Boat
    float tube
    Pat dry beheaded dabs then dip in milk. Roll fish in flour, salt and pepper. Pan fry some olive oil w 2 Tbs butter for about 2-3 minutes on each side. Place on serving plate.
    Heat 1/4 C butter in the same pan until brown. Add 1 Tbs capers w juice from 1/2 lemon (deglaze) w zest n cook for 1 min. Remove from heat. Pour over dabs. Serve
     

    AirAndSea

    Newbie
    Apr 23, 2019
    18
    13
    Ventura Ca
    Name
    Chris G
    Boat
    17’ Outrage
    Thanks again for all the tips and suggestions.
    I filleted some of them, and was losing a lot of meat. The last two I cut the heads off and took the guts out, scaled them and cooked them whole. Breaded with some spices, pan fried, then made the lemon butter caper sauce for them.

    Can’t wait to catch more and try all your other suggestions.

    forgot to add the most important part, they tasted excellent!

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    Last edited:
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    kevina

    I Post A Lot But I Can't Edit This
  • Sep 10, 2006
    2,517
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    redondo beach
    Name
    kev
    Boat
    25' aqua sport
    With sanddabs I take a big 12 inch breaking knife (makes it easier) brown side up cut their heads off. Then flip it over white side up and you'll see a little of their NUT sack remaining then cut that off and your done after rinsing them off. We just flour/ spice them and quick fry them. Great eating.
    Sautee or Fry then in a little oil.