Fish

Lemon Sole

Lemon sole (Microstomus kitt) is a North-east Atlantic flatfish—not a true sole (Solea) and not lemon-flavoured—named for a pale blotch. Flesh is fine, mild, and delicate, with good fillet yield for a flatfish and a reputation as an accessible “sole-like” fish for pan-frying and grilling. Texture is tender rather than dense like turbot. Dust with flour and pan-fry on the bone or as fillets, grill whole small fish, or steam with butter and herbs. Do not overcook—the flesh flakes apart quickly. UK and Nordic landings supply much of the market; treat as a premium everyday white fish rather than a strong-flavoured species.

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

Lemon Flounder

Northern Lemon Sole

Microstomus kitt

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 101

Amount per 100 g

Total Fat 2.05 g
Saturated Fat 0.38 g
Trans Fat 0 g
Monounsaturated Fat 0.85 g
Polyunsaturated Fat 0.82 g
Cholesterol 54.9 mg
Sodium 77.4 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 20.7 g
Water 70.1 g

Detailed nutrients

Energy 101 kcal
Water 70.1 g
Protein 20.7 g
- Animal Protein 19.6 g
Fat 2.05 g
- Saturated Fat 0.38 g
- Monounsaturated Fat 0.85 g
- Polyunsaturated Fat 0.82 g
  - Omega-3 0.33 g
  - Omega-6 0.42 g
Vitamins 48.8 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.17 mg
- Vitamin B3 — Niacin 4.5 mg
- Vitamin B5 — Pantothenic Acid 0.78 mg
- Vitamin B6 0.44 mg
- Vitamin B7 — Biotin 3.3 µg
- Vitamin B9 — Folate 13 µg
- Vitamin B12 — Cobalamin 1.8 µg
- Vitamin C 2 mg
- Vitamin D 1.6 µg
- Vitamin E 0.64 mg
- Vitamin K 0.5 µg
Minerals 378 mg
- Major Minerals 303 mg
  - Calcium 53 mg
  - Sodium 77.4 mg
  - Potassium 173 mg
- Trace Minerals 74.2 mg
  - Iron 0.8 mg
  - Zinc 0.4 mg
  - Iodine 73 µg
Salt 0.2 g
- Sodium Chloride 0.2 g
Cholesterol 54.9 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.8 · vitamin-a: 20 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.17 · vitamin-b3-niacin: 4.5 · vitamin-b5-pantothenic-acid: 0.78 · vitamin-b6: 0.44 · vitamin-b7-biotin: 3.3 · vitamin-b9-folate: 13 · vitamin-d: 1.6 · vitamin-e: 0.64 · vitamin-k: 0.5 ·

Minerals

Sodium: 77.41 · Potassium: 173 · Calcium: 53 · Iron: 0.8 · Zinc: 0.4 · Iodine: 73 ·

White fish are lean muscle with little intramuscular fat.

In the kitchen

Culinary partners and combinations that usually underperform with Lemon Sole.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

10000 BCE

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

1000 BCE

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

1800

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

1950

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