Also known as:
Flatfish, dover sole, lemon sole, black sole, white sole, flounder, halibut, fluke, dab, sand dab, turbot, brill, plaice (all of these are members of the flatfish family).
Description:
Waters: Atlantic and Pacific coasts.
Sole can refer to any member of a species of thin, flat fish that swim on one side both eyes are located on the side that faces up. Size and color vary depending on the species the downward-facing side of the fish is always pale and nearly colorless.
In general, sole has lean white or off-white flesh that is fine-textured and mild in flavor. The skin is edible, and usually quite tasty.
Best Cooking:
Whole sole can be broiled or grilled (you will need to use a grill basket) the scales are small and can be scraped off. You can do almost anything with sole fillets, which are particularly good seasoned, flour-dredged, and pan-fried. Fillets should be cooked briefly (less than 5 minutes) - be sure not to overcook them, or they will dry out and fall apart. Once the fillet turns opaque white, it is done.
Buying Tips:
Whole sole should have red, alive-looking gills and bright, unmarred skin. Fillets and steaks should glisten and be free of browning and signs of drying. Make sure to smell for freshness.
Nutrition Value:
Sole, 1 fillet (4.5 oz.) (127.35g) (cooked, dry heat)
Calories: 148
Protein: 30.7g
Carbohydrate: 0.0g
Total Fat: 1.9g
Fiber: 0.0g
Excellent source* of: Selenium (74mcg), and Vitamin B12 (3.2mcg)
Good source* of: Potassium (437mg), and Vitamin B6 (0.30mg)
When cooked (dry heat), sole provides 0.517 grams of omega-3 fatty acids, derived from EPA** (0.243g), DHA*** (0.258g), and ALA**** (0.016g) per 100 grams of flounder.
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
**EPA - Eicosapentaenoic Acid
***DHA - Docosahexaenoic Acid
****ALA - Alpha Lipoic Acid
Substitutes for Sole:
The members of the flatfish family are pretty much interchangeable cod, haddock, and whiting are additional options.
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