Sole: Light, Lean Fish Rich in Protein and Vitamin D
Sole is a delicate white fish high in protein, vitamin D, and omega-3s, making it a heart-healthy, low-fat seafood choice.
What Is Sole?
Sole is a mild, white flatfish with tender flesh and a delicate flavor. It’s popular in Mediterranean and French cuisine for its light texture and digestibility.
Nutritional Profile
Per 100 g: **19 g protein**, less than **2 g fat**, rich in **vitamin D**, **phosphorus**, **selenium**, and **omega-3 fatty acids**.
Benefits
- Promotes **bone and immune health** (vitamin D).
- Supports **heart and brain function** (omega-3s).
- Excellent **lean protein** for athletes and recovery.
- Gentle on digestion, suitable for light diets.
Potential Drawbacks
Some wild-caught fish may contain **trace mercury**. Choose sustainably sourced or farmed varieties where possible.
Culinary Uses
Best **grilled, baked, or steamed** with lemon and herbs. Often served with light sides like potatoes, spinach, or rice.
- 1. Sole
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