Fish
Whole
Whole sole is scaled and gutted for roasting, grilling or steaming on the bone—moist and flavourful when not overcooked. seafood with species-specific oiliness and flake. Score thick areas, season the cavity, cook until flesh just flakes. Check eyes and gills for freshness. stop at just-opaque; residual heat finishes the centre. Salt early for large joints, late for delicate leaves and soft fruit.
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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 1.89 g
- Saturated Fat 0.38 g
- Trans Fat 0 g
- Monounsaturated Fat 0.77 g
- Polyunsaturated Fat 0.74 g
- Cholesterol 53.7 mg
- Sodium 76.1 mg
- Salt 0.2 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 18.9 g
- Water 69.9 g
- Energy 92.4 kcal
- Water 69.9 g
- Protein 18.9 g
- Fat 1.89 g
- Saturated Fat 0.38 g
- Monounsaturated Fat 0.77 g
- Polyunsaturated Fat 0.74 g
- Omega-3 0.3 g
- Vitamins 39.6 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 3.87 mg
- Vitamin B5 — Pantothenic Acid 0.67 mg
- Vitamin B6 0.38 mg
- Vitamin B7 — Biotin 2.8 µg
- Vitamin B9 — Folate 11.1 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.4 µg
- Vitamin E 0.55 mg
- Vitamin K 0.4 µg
- Minerals 344 mg
- Major Minerals 342 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.2 g
- Cholesterol 53.7 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: 3.87 · vitamin-b5-pantothenic-acid: 0.67 · vitamin-b6: 0.38 · vitamin-b7-biotin: 2.8 · vitamin-b9-folate: 11.1 · vitamin-d: 1.4 · vitamin-e: 0.55 · vitamin-k: 0.4 ·
Minerals
Whole form averages edible parts as typically consumed.
History
Coastal fisheries and markets sold sole whole and in pieces long before industrial freezing, including named whole portions.
Ice, rail and trawler fleets moved sole inland as everyday protein, including named whole portions.
Coastal fisheries and markets sold sole whole and in pieces long before industrial freezing, including named whole portions.