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sole

There are several sole species, including the common sole, the ground floor and the black sole. Each has its own characteristics and habits of life, but they all share similar physical traits and behavior. The sole is considered a very popular fish in the kitchen, especially in France, where it is often served with a butter and lemons sauce. It is also an important source of protein and nutrients.

When to eat ?

When to eat ?

High season Beginning or End of Season Not the season

Recipe Suggestion

269

Calories
Sole meuniere
Sole meuniere
Dishes Healthy recipe
Nutrition
Values per 100 grams

Calories
77.3 Cal
Lipids
0.6 G
Cholesterol
52 Mg
Sodium
105 Mg
Potassium
344 Mg
Carbohydrates
-1 G
Protein
18 G
Sugars
-1 G
Vitamin A
-1 Mg
Vitamin B
-1 Mg
Vitamin C
-1 Mg
Vitamin D
-1 Mg
Vitamin E
-1 Mg
Iron
0.34 Mg
Magnesium
58 Mg
Food fibers
-1 G
Calcium
18 Mg

FAQ

How to keep the sole ?
After fishing, carefully clean the sole and remove the scales. Rinse the sole with cold water. Place the sole in an airtight container and keep it in the refrigerator for one to two days maximum. If you want to keep the sole longer, you can freeze it quickly. Enlighten it individually in aluminum foil or a freezing bag, and keep it in the freezer for three months maximum.
How to cook the sole ?
The sole is a fish with white and delicate flesh. It can be cooked in different ways, such as the pan, the oven or the grill. To cook the sole, it is recommended to season it with salt, pepper and fresh herbs like thyme or parsley. You can also add lemon juice or butter for a more intense flavor. Soles can be served with a variety of vegetables or potatoes.
What dishes go well with the taste of the sole ?
Grilled sole with sautéed vegetables, rice and a sole -furnished citrus sauce with steam vegetables, new potatoes and herbs sauce
How to choose the sole ?
The flesh of the sole must be firm and resistant. Fresh soles should not have a strong smell. The soles must be of a uniform color, ranging from light beige to dark brown. The eyes must be clear and protruding. The gills must be pink or red bright and have no unpleasant odor.
What are the varieties of the sole ?
The common sole (Solea Solea) SOLE LIMANDE (Microstomus KITT) The Pacific Sole (Dover Sole) (microstomus pacificus) The Sole of the Atlantic (Hippoglossus hippoglossus)
What are the benefits of the sole ?
The sole is a good source of vitamin D and phosphorus, two nutrients that are important for bone health. The sole is rich in selenium, a mineral that can help stimulate the immune system and prevent infections. The sole is a lean fish that contains omega-3 fatty acids, nutrients that have been associated with a reduction in the risk of heart disease.

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Index of Ingredients