Fish

Dab

Dab (Limanda limanda) is a small North Atlantic flatfish with fine, sweet white flesh and thin fillets. It is milder and more delicate than plaice of equal size, with a soft flake that rewards gentle pan-frying whole or as skinned fillets. Because individuals are modest, whole grilled or meunière-style fish often beat elaborate filleting for home cooks. It is a traditional British and North Sea market fish—everyday rather than luxury sole—valued when very fresh. Cook the same day if possible; the flesh softens quickly. Dust lightly with flour, brown in butter, and finish with lemon or brown butter and capers; avoid heavy sauces that bury the subtle taste.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Fillet

Head

Roe

Skin

Suprême

Tail

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Limanda limanda

Long Rough Dab

Common Dab

American Dab

Characteristics

Preparations

BlanchedChilledCuredDicedDriedFermentedFreshFrozenGrilledHalvedMincedPickledRoastedSaltedSlicedSmokedSteamedWhole

Provenance

ASC CertifiedDay BoatFree SwumHand FilletedHook and LineLine-CaughtMSC CertifiedOrganicPole-CaughtResponsibly SourcedSeasonalSustainable

Sources

AquacultureIndoor FarmedOutdoor FarmedWild

Traits

DelicateFlakyMildMoistPaleSweet

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 139

Amount per 100 g

Total Fat 5.4 g
Saturated Fat 1 g
Trans Fat 0 g
Monounsaturated Fat 1.84 g
Polyunsaturated Fat 1.94 g
Cholesterol 54 mg
Sodium 80.2 mg
Salt 0.19 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 20.3 g
Water 74.8 g

Detailed nutrients

Energy 139 kcal
Water 74.8 g
Protein 20.3 g
- Animal Protein 19.3 g
Fat 5.4 g
- Saturated Fat 1 g
- Monounsaturated Fat 1.84 g
- Polyunsaturated Fat 1.94 g
  - Omega-3 0.78 g
  - Omega-6 0.97 g
Vitamins 46.1 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 3.96 mg
- Vitamin B5 — Pantothenic Acid 0.69 mg
- Vitamin B6 0.39 mg
- Vitamin B7 — Biotin 2.9 µg
- Vitamin B9 — Folate 11.4 µg
- Vitamin B12 — Cobalamin 2 µg
- Vitamin C 2 mg
- Vitamin D 1.4 µg
- Vitamin E 0.56 mg
- Vitamin K 0.5 µg
Minerals 327 mg
- Major Minerals 270 mg
  - Calcium 35 mg
  - Sodium 80.2 mg
  - Potassium 155 mg
- Trace Minerals 56.4 mg
  - Iron 1 mg
  - Zinc 0.4 mg
  - Iodine 55 µg
Salt 0.19 g
- Sodium Chloride 0.19 g
Cholesterol 54 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.1 · vitamin-b2-riboflavin: 0.15 · vitamin-b3-niacin: 3.96 · vitamin-b5-pantothenic-acid: 0.69 · vitamin-b6: 0.39 · vitamin-b7-biotin: 2.9 · vitamin-b9-folate: 11.4 · vitamin-d: 1.4 · vitamin-e: 0.56 · vitamin-k: 0.5 ·

Minerals

Sodium: 80.15 · Potassium: 155 · Calcium: 35 · Iron: 1 · Zinc: 0.4 · Iodine: 55 ·

Fish flesh is lean to oily depending on species; marine omega-3s rise in fatty fish.

In the kitchen

Culinary partners and combinations that usually underperform with Dab.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

10000 BCE

Coastal and river fishing for dab and related species supplied essential protein long before agriculture spread globally.

1000 BCE

Salting, drying, smoking, and fermenting extended the shelf life of dab and enabled long-distance trade.

1800

Ice preservation and railway transport brought fresh dab to inland cities beyond fishing ports.

1950

Industrial freezing, aquaculture, and global logistics made dab widely available in international markets.

Dab