Fish
Fillet
Sole fillet is the boneless side cut from the frame—everyday pan, grill and bake portion. Thickness tapers toward the tail. Pin-bone, pat dry, cook just opaque. Skin on or off is preference. Save frames for stock. Pairs with lemon, butter, herbs, oil, gentle spice. Save clean trimmings for stock, crumbs or compound butters when they suit the ingredient.
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Cuts & parts
Characteristics
Preparations
Traits
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 1.72 g
- Saturated Fat 0.34 g
- Trans Fat 0 g
- Monounsaturated Fat 0.68 g
- Polyunsaturated Fat 0.7 g
- Cholesterol 58 mg
- Sodium 83.1 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 20.5 g
- Water 69.5 g
- Energy 97.5 kcal
- Water 69.5 g
- Protein 20.5 g
- Fat 1.72 g
- Saturated Fat 0.34 g
- Monounsaturated Fat 0.68 g
- Polyunsaturated Fat 0.7 g
- Omega-3 0.28 g
- Vitamins 37.9 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 3.52 mg
- Vitamin B5 — Pantothenic Acid 0.61 mg
- Vitamin B6 0.34 mg
- Vitamin B7 — Biotin 2.6 µg
- Vitamin B9 — Folate 10.1 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.2 µg
- Vitamin E 0.49 mg
- Vitamin K 0.6 µg
- Minerals 333 mg
- Major Minerals 331 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 58 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.13 · vitamin-b3-niacin: 3.52 · vitamin-b5-pantothenic-acid: 0.61 · vitamin-b6: 0.34 · vitamin-b7-biotin: 2.6 · vitamin-b9-folate: 10.1 · vitamin-d: 1.2 · vitamin-e: 0.49 · vitamin-k: 0.6 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Fillet and portion packs of sole became standard supermarket seafood, including named fillet portions.
Fillet and portion packs of sole became standard supermarket seafood, including named fillet portions.
Ice, rail and trawler fleets moved sole inland as everyday protein, including named fillet portions.