sole fish
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Fresh sole should have a mild, sea-like scent, not a 'fishy' odor. The flesh should be firm, translucent, and spring back when pressed.
Flounder is the closest substitute. Other mild, white flatfish like tilapia or whiting can also work in most recipes.
Yes, sole freezes well. Ensure it is vacuum-sealed or tightly wrapped to prevent freezer burn, and thaw it in the refrigerator before use.
No, sole is generally considered a low-mercury fish, making it a safe choice for most people, including pregnant women, when consumed in moderation.
Because it is thin and delicate, sole cooks very quickly, usually taking only 4-6 minutes total depending on the thickness.
Sole pairs beautifully with light flavors like lemon, butter, capers, parsley, and white wine.
While the skin is edible, many prefer to remove it because it can be tough. Most fillets come pre-skinned.
Yes, sole is excellent for keto as it contains zero carbohydrates and is high in protein.
sole fish is a versatile ingredient found in cuisines around the world. With 91 calories per 100g and 18.8 grams of protein, it's a nutritious addition to many dishes.
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