Fish
Top Side
Sole top 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. Wipe pans of excess fat before deglazing if you want a bright sauce.
Track this ingredient
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 2 g
- Saturated Fat 0.37 g
- Trans Fat 0 g
- Monounsaturated Fat 0.8 g
- Polyunsaturated Fat 0.83 g
- Cholesterol 57.9 mg
- Sodium 75.9 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 20.4 g
- Water 71.3 g
- Energy 99.4 kcal
- Water 71.3 g
- Protein 20.4 g
- Fat 2 g
- Saturated Fat 0.37 g
- Monounsaturated Fat 0.8 g
- Polyunsaturated Fat 0.83 g
- Omega-3 0.33 g
- Vitamins 40.6 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 4.03 mg
- Vitamin B6 0.4 mg
- Vitamin B7 — Biotin 2.9 µg
- Vitamin B9 — Folate 11.6 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.4 µg
- Vitamin E 0.57 mg
- Vitamin K 0.5 µg
- Minerals 471 mg
- Major Minerals 470 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 57.9 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.1 · vitamin-b2-riboflavin: 0.15 · vitamin-b3-niacin: 4.03 · vitamin-b5-pantothenic-acid: 0.7 · vitamin-b6: 0.4 · vitamin-b7-biotin: 2.9 · vitamin-b9-folate: 11.6 · vitamin-d: 1.4 · vitamin-e: 0.57 · vitamin-k: 0.5 ·
Minerals
Top Side of Sole: composition reflects this culinary part relative to the whole ingredient.
History
Fillet and portion packs of sole became standard supermarket seafood, including named top side portions.
Fillet and portion packs of sole became standard supermarket seafood, including named top side portions.
Ice, rail and trawler fleets moved sole inland as everyday protein, including named top side portions.