Sole (Solea solea)

Introduction:

The sole belongs to the flatfish family and is valued as a true delicacy because of its very fine, nutty flavour. The meat is white, tender and has few bones.

Use/Preparation:

Prepared whole, the flavour of the fish is best preserved. Fried, baked, grilled or steamed it tastes particularly good.

Health:

Sole meat is low in fat and high in protein. In addition, the fish provides iodine and zinc.

Alternatives:

Cod has a mild taste, similar to sole. Hake, plaice, pike-perch, halibut and pangasius can also be used as substitutes due to their comparable structure and nutritional values.

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Average nutritional values raw	per 100 g
Energy (kcal/kJ)	83/348
Fat	1,4 g
Healthy fatty acids	0,4 g
Carbohydrates	0 g
Sugar	0 g
Protein	17,5 g
Salt	0 g