Ingredient substitution guide
Best substitutes for sole
Best swap for sole: Flounder.
How we checked this: these swaps come from the substitution list Well Stockd uses to match recipes, and their ratios follow ordinary kitchen practice rather than one published chart. For exact amounts on many common swaps, see the NDSU and Colorado State University extension tables listed below. Editorial policy
What can I use instead of Sole?
The best swap for Sole is Flounder. Another option is Tilapia, 1:1 by weight; also lean and mild, but a firmer fillet than thin, delicate sole. A third option is Cod Fillets, 1:1 by weight; also lean, but a denser fillet than thin, delicate sole. All 3 swaps are in the table below.
| Swap | Ratio and notes |
|---|---|
| Flounder | Best match for Sole. How to use it: Use the same weight; time it by thickness, about 10 minutes per inch, with no flip under 1/2 inch. |
| Tilapia | 1:1 by weight; also lean and mild, but a firmer fillet than thin, delicate sole How to use it: Time it by thickness, about 10 minutes per inch, turning once halfway through. |
| Cod fillets | 1:1 by weight; also lean, but a denser fillet than thin, delicate sole How to use it: Allow about 10 minutes per inch of thickness, turning once halfway, so a thicker fillet gets more time. |
Source and limits
These swaps come from the substitution list Well Stockd uses to match recipes to your kitchen, last updated . We remove swaps known to be unsafe, but not every swap has been tested in a kitchen, and a swap is cooking guidance, not an allergen or nutrition equivalent. Check labels and what the recipe needs before substituting.
The ratios and usage notes follow ordinary kitchen practice rather than a single published chart. These two university extension tables list exact amounts for many common swaps:
- Ingredient Substitutions (FN198), NDSU Extension (opens in a new tab)
- Ingredient Substitutions (9.329), Colorado State University Extension (opens in a new tab)
- Clemson Cooperative Extension, Guidelines for Cooking Fish (opens in a new tab)
Browse every ingredient and read how these swaps are sourced.