Sole Fish: A Nutritional Profile
Sole fish is a lean and versatile source of protein, celebrated for its light, delicate flavor and numerous health benefits. It offers a broad range of essential nutrients while maintaining a low-fat profile, making it an ideal choice for health-conscious eaters. Whether grilled, baked, or pan-fried, this tender fish can enhance your meals with a nutritious punch. Below is the detailed nutritional breakdown of sole fish, which will help you understand how it can contribute to a balanced diet.
Nutritional Information per 100g of Sole Fish
| Nutrient | Amount |
|---|---|
| Energy | 87.7 kcal |
| Protein | 19.05 g |
| Total Fat | 1.18 g |
| Saturated Fat | 0.416 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 47.28 mg |
| Iron | 0.33 mg |
| Magnesium | 27.96 mg |
| Phosphorus | 123.0 mg |
| Potassium | 199.0 mg |
| Sodium | 74.57 mg |
| Zinc | 0.17 mg |
| Copper | 0.02 mcg |
| Manganese | 0.07 mg |
| Selenium | 40.22 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 0.47 mg |
| Vitamin B6 | 68.89 mcg |
| Folate | 1393.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.28 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sole fish is a type of seafood, and like most fish, it may cause allergic reactions in individuals with seafood allergies. It is crucial to be cautious when consuming sole fish if you have known fish allergies. Cross-contamination during preparation or serving is also a potential concern for those with sensitivities to seafood.
Dietary Preferences
- Low in Fat: Sole fish contains minimal fat, making it a great option for those seeking to reduce their fat intake while still enjoying a flavorful protein source.
- High in Protein: This fish is an excellent choice for those following high-protein diets, offering 19.05 grams of protein per 100 grams.
- Carbohydrate-Free: Sole fish is free from carbohydrates, making it a great option for individuals on low-carb or ketogenic diets.
- Rich in Essential Minerals: With good amounts of calcium, magnesium, and phosphorus, sole fish supports bone health and muscle function.
- Low in Sodium: Sole fish is relatively low in sodium, which is beneficial for individuals who need to control their salt intake.
- Rich in Folate and Vitamin B6: For those seeking to boost their intake of B-vitamins, particularly folate and vitamin B6, sole fish is an excellent dietary addition.
Health Benefits
Sole fish’s high protein content, combined with its low fat, makes it an excellent food choice for anyone looking to maintain muscle mass, especially when paired with a balanced diet. Additionally, itβs an excellent source of important minerals like phosphorus, calcium, and magnesium, all of which contribute to better bone and muscle health.
- Heart Health: Due to its minimal fat content and high protein levels, sole fish is heart-healthy. It supports lean muscle growth without adding unhealthy fats to the diet.
- Bone Strength: With substantial amounts of calcium, magnesium, and phosphorus, sole fish is beneficial for maintaining strong bones and preventing conditions like osteoporosis.
- Energy Production: The vitamin B complex, particularly folate and B6, plays a key role in energy production and metabolism, helping to reduce fatigue and support overall vitality.
Preparation Tips
Sole fish is incredibly versatile and can be prepared in many ways, including grilling, baking, broiling, or pan-searing. Due to its mild taste, it pairs well with various seasonings like garlic, lemon, or herbs such as parsley and dill. Serve it with roasted vegetables or over a bed of rice for a complete, healthy meal.
Conclusion
Sole fish is a nutrient-packed seafood option, perfect for those seeking a low-fat, high-protein food. With essential minerals like calcium, magnesium, and phosphorus, it supports bone health and muscle function. Its mild flavor and versatility in cooking make it a fantastic choice for anyone looking to enhance their meals with a healthy, delicious protein source. Whether you’re preparing a simple fish fillet or creating an elaborate dish, sole fish is an excellent addition to your diet.
