Fish

Dark Side

Sole dark side is a prepared fish portion from the fillet—cut so thickness and bone structure suit a single cooking method. seafood with species-specific oiliness and flake. Pat dry, season, and cook just until opaque or to the preferred doneness for the species. stop at just-opaque; residual heat finishes the centre. Label and use promptly; fish quality falls fast. Cold product sears better—pat surfaces dry and do not crowd the pan.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

CookedFreshGrilledPan FriedPreparedRawRoastedWhole

Traits

Dark SideFine GrainLeanPortionPrep Ready

Nutrition

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

Nutrition Facts

Per 100 g edible portion

Calories 94.8

Amount per 100 g

Total Fat 2 g
Saturated Fat 0.39 g
Trans Fat 0 g
Monounsaturated Fat 0.79 g
Polyunsaturated Fat 0.82 g
Cholesterol 54.5 mg
Sodium 77.3 mg
Salt 0.19 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 19.2 g
Water 73.8 g

Detailed nutrients

Energy 94.8 kcal
Water 73.8 g
Protein 19.2 g
Fat 2 g
- Saturated Fat 0.39 g
- Monounsaturated Fat 0.79 g
- Polyunsaturated Fat 0.82 g
  - Omega-3 0.33 g
Vitamins 41.9 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.26 mg
- Vitamin B5 — Pantothenic Acid 0.74 mg
- Vitamin B6 0.42 mg
- Vitamin B7 — Biotin 3.1 µg
- Vitamin B9 — Folate 12.3 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.5 µg
- Vitamin E 0.6 mg
- Vitamin K 0.5 µg
Minerals 407 mg
- Major Minerals 405 mg
  - Calcium 24 mg
  - Sodium 77.3 mg
  - Potassium 304 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.19 g
Cholesterol 54.5 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 4.26 · vitamin-b5-pantothenic-acid: 0.74 · vitamin-b6: 0.42 · vitamin-b7-biotin: 3.1 · vitamin-b9-folate: 12.3 · vitamin-d: 1.5 · vitamin-e: 0.6 · vitamin-k: 0.5 ·

Minerals

Sodium: 77.28 · Potassium: 304 · Calcium: 24 · Iron: 1.5 ·

Dark Side of Sole: composition reflects this culinary part relative to the whole ingredient.

History

1200

Ice, rail and trawler fleets moved sole inland as everyday protein, including named dark side portions.

1900

Fillet and portion packs of sole became standard supermarket seafood, including named dark side portions.

1950