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sole fish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
91
PROTEIN
18.8g
CARBS
0g
FAT
1.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories91kcal—
Protein18.8g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.2g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol48mg16%
Water78.5g—
MINERALS
Sodium81mg4%
Potassium361mg8%
Calcium18mg1%
Iron0.30mg2%
Magnesium31mg7%
Phosphorus198mg16%
Zinc0.40mg4%
Copper0.03mg3%
Manganese0.01mg0%
Selenium32.7µg59%
VITAMINS
Vitamin A11µg1%
Vitamin C0mg0%
Vitamin D1.5µg8%
Vitamin E0.70mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.07mg5%
Niacin (B3)2.3mg14%
Pantothenic acid (B5)0.35mg7%
Vitamin B60.20mg12%
Biotin (B7)1393µg4643%
Folate (B9)5.0µg1%
Vitamin B121.1µg46%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality lean protein
- ✓Rich in Vitamin B12 for nerve function and blood health
- ✓Contains selenium which acts as a powerful antioxidant
- ✓Low in calories and fat, making it heart-healthy
- ✓Provides phosphorus for bone and teeth maintenance
COOKING TIPS
In the kitchen.
- 1Sole is very delicate; use a gentle cooking method like poaching or light pan-searing
- 2Pat the fish completely dry with paper towels before cooking to ensure a good sear
- 3Cook until the flesh is opaque and flakes easily with a fork, usually 2-3 minutes per side
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for no more than 1-2 days
- Wrap tightly in plastic wrap or foil and place in an airtight container before freezing
- If freezing, use within 3-6 months for optimal quality and flavor
FAQ
Frequently asked questions.
How can I tell if sole fish is fresh?
Fresh sole should have a mild, sea-like scent, not a 'fishy' odor. The flesh should be firm, translucent, and spring back when pressed.
What is a good substitute for sole fish?
Flounder is the closest substitute. Other mild, white flatfish like tilapia or whiting can also work in most recipes.
Can I freeze sole fish?
Yes, sole freezes well. Ensure it is vacuum-sealed or tightly wrapped to prevent freezer burn, and thaw it in the refrigerator before use.
Is sole fish high in mercury?
No, sole is generally considered a low-mercury fish, making it a safe choice for most people, including pregnant women, when consumed in moderation.
How long does it take to cook sole?
Because it is thin and delicate, sole cooks very quickly, usually taking only 4-6 minutes total depending on the thickness.
What are the best flavor pairings for sole?
Sole pairs beautifully with light flavors like lemon, butter, capers, parsley, and white wine.
Do I need to remove the skin before cooking?
While the skin is edible, many prefer to remove it because it can be tough. Most fillets come pre-skinned.
Is sole fish suitable for a keto diet?
Yes, sole is excellent for keto as it contains zero carbohydrates and is high in protein.
RECIPES
Cook with sole fish.
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