Fish
Skin
Sole skin crisps in a hot pan when scaled and dried—protects the fillet and adds savour. Press skin-side down, wait for natural release. Serve on or peel after cooking. Even thickness matters more than elaborate marinades for consistent doneness.
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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 5.36 g
- Saturated Fat 1.02 g
- Trans Fat 0 g
- Monounsaturated Fat 2.01 g
- Polyunsaturated Fat 2.09 g
- Cholesterol 81 mg
- Sodium 82.2 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 14 g
- Water 72 g
- Energy 109 kcal
- Water 72 g
- Protein 14 g
- Fat 5.36 g
- Saturated Fat 1.02 g
- Monounsaturated Fat 2.01 g
- Polyunsaturated Fat 2.09 g
- Omega-3 0.84 g
- Vitamins 43.2 mg
- Vitamin A 15 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 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.6 µg
- Vitamin E 0.64 mg
- Vitamin K 0.5 µg
- Minerals 412 mg
- Major Minerals 410 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 81 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · 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
Skin carries subcutaneous fat and collagen; crisping concentrates calories.
History
Fillet and portion packs of sole became standard supermarket seafood, including named skin portions.
Coastal fisheries and markets sold sole whole and in pieces long before industrial freezing, including named skin portions.
Fillet and portion packs of sole became standard supermarket seafood, including named skin portions.