Fish
Sole
Sole is a right-eyed flatfish; Dover sole (Solea solea) is the premium European species with firm, fine flesh and a clean, slightly sweet flavour that holds up to classic butter sauces. Other “soles” and megrim or lemon sole are sold as more affordable alternatives with softer texture. True Dover sole is often cooked on the bone and filleted at the table. Meunière, grilled whole, and stuffed preparations define restaurant sole. Fillets cook in minutes—stop as soon as the flesh turns opaque and flakes. Channel and North Sea fisheries supply much of the trade; check freshness carefully, as delicate flatfish spoils quickly if ice is inadequate.
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Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 1.85 g
- Saturated Fat 0.37 g
- Trans Fat 0 g
- Monounsaturated Fat 0.78 g
- Polyunsaturated Fat 0.7 g
- Cholesterol 51.7 mg
- Sodium 74.9 mg
- Salt 0.22 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 18.6 g
- Water 74.7 g
- Energy 90.9 kcal
- Water 74.7 g
- Protein 18.6 g
- Animal Protein 17.6 g
- Fat 1.85 g
- Saturated Fat 0.37 g
- Monounsaturated Fat 0.78 g
- Polyunsaturated Fat 0.7 g
- Vitamins 49 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.08 mg
- Vitamin B2 — Riboflavin 0.12 mg
- Vitamin B3 — Niacin 3.29 mg
- Vitamin B5 — Pantothenic Acid 0.82 mg
- Vitamin B6 0.47 mg
- Vitamin B7 — Biotin 3.5 µg
- Vitamin B9 — Folate 13.7 µg
- Vitamin C 2 mg
- Vitamin D 1.7 µg
- Vitamin E 0.68 mg
- Vitamin K 0.6 µg
- Minerals 481 mg
- Major Minerals 345 mg
- Trace Minerals 136 mg
- Salt 0.22 g
- Sodium Chloride 0.22 g
- Cholesterol 51.7 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.08 · vitamin-b2-riboflavin: 0.12 · vitamin-b3-niacin: 3.29 · vitamin-b5-pantothenic-acid: 0.82 · vitamin-b6: 0.47 · vitamin-b7-biotin: 3.5 · vitamin-b9-folate: 13.7 · vitamin-d: 1.7 · vitamin-e: 0.68 · vitamin-k: 0.6 ·
Minerals
Sodium: 74.93 · Potassium: 235 · Calcium: 35 · Iron: 1 · Zinc: 0.4 · Iodine: 135 ·
White fish are lean muscle with little intramuscular fat.
History
Coastal and river fishing for sole and related species supplied essential protein long before agriculture spread globally.
Salting, drying, smoking, and fermenting extended the shelf life of sole and enabled long-distance trade.
Ice preservation and railway transport brought fresh sole to inland cities beyond fishing ports.
Industrial freezing, aquaculture, and global logistics made sole widely available in international markets.