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Dab Sand Sole
Fish
Nutri-ScoreA

Dab Sand Sole

Solea solea

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dab Sand Sole provides 80 kcal, 18g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Dab Sand Sole is a flatfish known for its delicate flavor and firm texture, making it a popular choice in various culinary dishes. Rich in protein and low in fat, it provides essential nutrients beneficial for overall health.

Also known as:
SoleCommon Sole
Scientific NameSolea solea
Region of OriginNorth Atlantic, particularly around Europe.
Popular Comparisons:
Dab Sand SoleDab Sand SoleVSAlaska Plaice FilletAlaska Plaice FilletDab Sand SoleDab Sand SoleVSAlbacore TunaAlbacore TunaDab Sand SoleDab Sand SoleVSAlbacore White TunaAlbacore White TunaDab Sand SoleDab Sand SoleVSAlbacore White Tuna LoinAlbacore White Tuna LoinDab Sand SoleDab Sand SoleVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletDab Sand SoleDab Sand SoleVSAmerican PlaiceAmerican PlaiceDab Sand SoleDab Sand SoleVSAmerican Plaice FilletAmerican Plaice FilletDab Sand SoleDab Sand SoleVSAnchoviesAnchoviesDab Sand SoleDab Sand SoleVSArctic CharArctic CharDab Sand SoleDab Sand SoleVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories80 kcal
Water
81%
Fiber0g
Total19.0g
Protein
18g(95%)
Fats
1g(5%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122 µg (83%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium34 µg (62%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Low in calories and fat, making it an excellent choice for weight management.
✓Rich in Vitamin B12, crucial for nerve function and the production of DNA and red blood cells.
✓Contains selenium, an important antioxidant that helps protect cells from damage.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated.
!Individuals with seafood allergies should avoid this fish.

How to Prepare & Consume

Best enjoyed grilled or baked to preserve its delicate flavor. Avoid overcooking to maintain tenderness.

Smart Selection & Storage

How to Select

Choose fish with bright, clear eyes and a fresh smell. The flesh should be firm and not have any discoloration.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness.

Myths vs Realities

MythAll fish are low in mercury.
RealitySome fish, including certain flatfish, can contain higher levels of mercury.
MythFish is not a good source of protein.
RealityFish is an excellent source of high-quality protein, essential for health.
MythYou should avoid eating fish if you have high cholesterol.
RealityFish can actually help improve heart health and lower cholesterol levels.

Healthy Recipes

Lemon Herb Dab Sand Sole Fillets

A light and zesty dish featuring Dab Sand Sole fillets, marinated in fresh herbs and lemon juice, perfect for a healthy dinner.

Ingredients
  • 4 Dab Sand Sole fillets
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh parsley (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine olive oil, lemon juice, lemon zest, garlic, parsley, salt, and pepper.
  2. 2. Marinate the Dab Sand Sole fillets in the mixture for at least 30 minutes.
  3. 3. Cook the fillets on a preheated grill or skillet for 3-4 minutes on each side until cooked through.

Baked Dab Sand Sole with Quinoa and Spinach

A nutritious baked dish that pairs Dab Sand Sole with protein-rich quinoa and nutrient-dense spinach for a wholesome meal.

Ingredients
  • 4 Dab Sand Sole fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rinse quinoa and cook it in vegetable broth according to package instructions.
  3. 3. In a baking dish, layer cooked quinoa, fresh spinach, and place the Dab Sand Sole fillets on top, drizzling with olive oil, salt, and pepper. Bake for 20 minutes.

Dab Sand Sole Tacos with Avocado Salsa

Delicious and healthy tacos filled with seasoned Dab Sand Sole and topped with a fresh avocado salsa for a vibrant meal.

Ingredients
  • 4 Dab Sand Sole fillets
  • 8 small corn tortillas
  • 1 avocado (diced)
  • 1 tomato (diced)
  • 1/4 red onion (finely chopped)
  • 1 lime (juiced)
  • Cilantro for garnish
  • Salt to taste
Instructions
  1. 1. Season the Dab Sand Sole fillets with salt and grill them for 3-4 minutes on each side.
  2. 2. In a bowl, mix avocado, tomato, onion, lime juice, and salt to create the salsa.
  3. 3. Assemble the tacos by placing the grilled fillets in tortillas and topping with avocado salsa and cilantro.

Pan-Seared Dab Sand Sole with Asparagus

A simple yet elegant dish featuring pan-seared Dab Sand Sole served alongside tender asparagus for a balanced meal.

Ingredients
  • 4 Dab Sand Sole fillets
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons olive oil
  • 1 lemon (for garnish)
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat. Season the Dab Sand Sole fillets with salt and pepper.
  2. 2. Add the fillets to the skillet and cook for 3-4 minutes on each side until golden brown.
  3. 3. In the last few minutes, add asparagus to the skillet and sauté until tender. Serve with lemon wedges.

Dab Sand Sole and Vegetable Stir-Fry

A colorful stir-fry featuring Dab Sand Sole and a medley of fresh vegetables, tossed in a light soy sauce for a quick and healthy meal.

Ingredients
  • 4 Dab Sand Sole fillets
  • 1 cup bell peppers (sliced)
  • 1 cup broccoli florets
  • 2 carrots (sliced)
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
Instructions
  1. 1. Cut the Dab Sand Sole fillets into bite-sized pieces.
  2. 2. In a large pan, heat sesame oil and add ginger, followed by the vegetables. Stir-fry for 5-7 minutes.
  3. 3. Add the Dab Sand Sole pieces and soy sauce, cooking for an additional 3-4 minutes until the fish is cooked through.

Mediterranean Dab Sand Sole Salad

A refreshing salad featuring Dab Sand Sole, mixed greens, olives, and feta cheese, drizzled with a tangy vinaigrette.

Ingredients
  • 4 Dab Sand Sole fillets
  • 4 cups mixed greens
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup olives (sliced)
  • 1/4 cup feta cheese (crumbled)
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. Grill or pan-sear the Dab Sand Sole fillets until cooked through, then slice them.
  2. 2. In a large bowl, combine mixed greens, cherry tomatoes, olives, and feta cheese.
  3. 3. Top the salad with sliced Dab Sand Sole and drizzle with balsamic vinaigrette before serving.

Dab Sand Sole with Mango Salsa

A tropical-inspired dish featuring Dab Sand Sole paired with a refreshing mango salsa, perfect for summer dining.

Ingredients
  • 4 Dab Sand Sole fillets
  • 1 ripe mango (diced)
  • 1/2 red bell pepper (diced)
  • 1/4 red onion (finely chopped)
  • 1 lime (juiced)
  • Salt to taste
Instructions
  1. 1. In a bowl, combine mango, bell pepper, onion, lime juice, and salt to make the salsa.
  2. 2. Season the Dab Sand Sole fillets with salt and grill for 3-4 minutes on each side.
  3. 3. Serve the grilled fillets topped with mango salsa.

Dab Sand Sole with Cauliflower Rice

A low-carb dish featuring Dab Sand Sole served over a bed of cauliflower rice, seasoned with herbs and spices.

Ingredients
  • 4 Dab Sand Sole fillets
  • 1 head cauliflower (riced)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, pulse cauliflower until it resembles rice. Sauté in olive oil with garlic powder, salt, and pepper for 5-7 minutes.
  2. 2. Season the Dab Sand Sole fillets and grill or pan-sear until cooked through.
  3. 3. Serve the fillets over the cauliflower rice.

Dab Sand Sole with Tomato Basil Sauce

A flavorful dish featuring Dab Sand Sole topped with a homemade tomato basil sauce, served with whole-grain pasta.

Ingredients
  • 4 Dab Sand Sole fillets
  • 2 cups cherry tomatoes (halved)
  • 1/4 cup fresh basil (chopped)
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Whole-grain pasta for serving
Instructions
  1. 1. In a skillet, heat olive oil and sauté garlic until fragrant. Add cherry tomatoes and cook until softened.
  2. 2. Stir in fresh basil, salt, and pepper, and simmer for 5 minutes.
  3. 3. Pan-sear the Dab Sand Sole fillets until cooked through, then serve topped with the tomato basil sauce over whole-grain pasta.

Dab Sand Sole and Sweet Potato Mash

A comforting dish featuring Dab Sand Sole served alongside creamy sweet potato mash, rich in vitamins and flavor.

Ingredients
  • 4 Dab Sand Sole fillets
  • 2 large sweet potatoes (peeled and cubed)
  • 2 tablespoons Greek yogurt
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then drain and mash with Greek yogurt, olive oil, salt, and pepper.
  2. 2. Season the Dab Sand Sole fillets and grill or pan-sear until cooked through.
  3. 3. Serve the fillets alongside the sweet potato mash.

Frequently Asked Questions (FAQ)

What is the best way to cook Dab Sand Sole?

Grilling or baking are recommended methods to enhance its flavor while keeping it tender.

Is Dab Sand Sole healthy?

Yes, it is low in calories and high in protein, making it a healthy choice.

How can I tell if Dab Sand Sole is fresh?

Look for clear, bright eyes and a fresh sea smell; the flesh should be firm and not discolored.

Can I eat the skin of Dab Sand Sole?

Yes, the skin is edible and can add flavor when cooked properly.

What are the nutritional benefits of Dab Sand Sole?

It is rich in protein, Vitamin B12, and selenium, contributing to overall health.

How often can I eat Dab Sand Sole?

It can be consumed regularly, but moderation is key due to potential contaminants.

What dishes can I make with Dab Sand Sole?

It can be used in fish tacos, baked dishes, or served with a light sauce.

Is Dab Sand Sole sustainable?

Check local fisheries for sustainability certifications to ensure responsible sourcing.

Related Superfoods
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Comparisons
Dab Sand Sole vs Alaska Plaice Fillet Dab Sand Sole vs Albacore Tuna Dab Sand Sole vs Albacore Tuna
Nutrients
Protein in Dab Sand Sole Calories in Dab Sand Sole Vitamin-c in Dab Sand Sole Magnesium in Dab Sand Sole
Featured Guides
Health Benefits of Dab Sand Sole Healthy Recipes with Dab Sand Sole
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico