Sole Nutrition Facts

Additional Information

When it comes to seafood, sole is a delicious and nutritious option that deserves a place on your plate. With its delicate flavor and tender texture, sole is a versatile fish that can be prepared in a variety of ways to satisfy your taste buds. In this expert article, we’ll explore the features, benefits, and drawbacks of sole to help you make an informed decision about adding it to your diet.

Features of Sole

Dover sole is a type of flatfish found primarily in saltwater. It is known for its distinctive flat shape and white, flaky flesh. Here are some key characteristics of sole:

• Calories: A 127-gram serving of sole contains about 109 calories, making it a relatively low-calorie food choice.
• Protein: Dover sole is a good source of protein, with 19 grams per serving. Protein is essential for building and repairing tissues and is an important part of a balanced diet.
• Fat: Sole is relatively low in fat, with 3 grams per serving. It is also low in saturated fat, making it a heart-healthy option.
• Cholesterol: Dover sole contains 71 milligrams of cholesterol per serving. While this is not excessively high, individuals with specific dietary restrictions or concerns may need to monitor their intake.
• Sodium: One serving of sole provides 461 milligrams of sodium, which should be considered for those on a low-sodium diet.
• Potassium: Dover sole provides 250 milligrams of potassium per serving. Potassium is an essential mineral that helps maintain proper heart and muscle function.

Benefits of Sole

Sole offers several benefits that make it a valuable addition to a healthy diet:

• Rich in nutrients: Sole is a good source of essential nutrients such as protein, potassium and vitamins.
• Lean Protein: As a lean source of protein, sole can support muscle growth and repair without adding excessive calories or fat to your diet.
• Heart-healthy: Low in saturated fat and cholesterol, sole can contribute to a heart-healthy diet.
• Brain Health: Sole is rich in omega-3 fatty acids, which are beneficial for brain health and cognitive function.
• Versatile Cooking Options: Sole can be prepared in a variety of ways, including baking, grilling, or pan-searing, allowing you to experiment with different recipes and flavors.

Disadvantages of sole

While sole has many advantages, it’s important to consider its potential disadvantages:

• Mercury levels: Sole, like many other types of fish, may contain trace amounts of mercury. Individuals, especially pregnant women and young children, should moderate their consumption of fish high in mercury.
• Environmental concerns: Overfishing and unsustainable fishing practices can affect populations of sole and other fish species. It’s important to choose sustainably sourced sole to support responsible fishing practices and the health of our oceans.

Conclusion

Sole is a nutritious and delicious seafood option that offers a number of health benefits. With its low calorie content, high protein content and heart-healthy properties, it can be an excellent addition to a balanced diet. However, it’s important to be aware of potential mercury exposure and choose sustainably sourced sole to promote both your own well-being and the health of our marine ecosystems. So the next time you’re looking for a tasty and nutritious seafood option, consider adding sole to your menu!

Questions and Answers

Is sole a good protein source?

Yes, sole is a good source of protein. One serving of sole provides 19 grams of protein, which is essential for building and repairing tissues in the body.

Can sole be part of a heart healthy diet?

Yes, sole can be part of a heart-healthy diet. It is low in fat, especially saturated fat, and cholesterol. Incorporating sole into your meals can support a heart-healthy eating plan.

How do I cook sole?

Sole is a versatile fish that can be prepared in a variety of ways. You can bake it, grill it, or pan-sear it. Consider adding herbs, spices, or a squeeze of lemon to enhance its flavor.

Should I be concerned about mercury levels in sole?

Dover sole, like many other types of fish, may contain trace amounts of mercury. While it is generally safe to consume, individuals, especially pregnant women and young children, should moderate their overall fish consumption and choose low-mercury options.

How can I make sure I’m choosing sustainably sourced Dover sole?

To support responsible fishing practices and the health of our oceans, look for labels or certifications such as the Marine Stewardship Council (MSC) certification when buying sole. These indicate that the fish comes from sustainable fisheries.