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Flathead Sole Fillet
Fish
Nutri-ScoreA

Flathead Sole Fillet

Platycephalus bassensis

Clinical Encyclopedia

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

Flathead Sole Fillet provides 90 kcal, 20g 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.

Flathead sole fillet is a lean fish known for its delicate flavor and firm texture. It is rich in protein and low in fat, making it a healthy choice for various culinary preparations.

Also known as:
FlatheadSole
Scientific NamePlatycephalus bassensis
Region of OriginAustralia
Popular Comparisons:
Flathead Sole FilletFlathead Sole FilletVSAlaska Plaice FilletAlaska Plaice FilletFlathead Sole FilletFlathead Sole FilletVSAlbacore TunaAlbacore TunaFlathead Sole FilletFlathead Sole FilletVSAlbacore White TunaAlbacore White TunaFlathead Sole FilletFlathead Sole FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinFlathead Sole FilletFlathead Sole FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletFlathead Sole FilletFlathead Sole FilletVSAmerican PlaiceAmerican PlaiceFlathead Sole FilletFlathead Sole FilletVSAmerican Plaice FilletAmerican Plaice FilletFlathead Sole FilletFlathead Sole FilletVSAnchoviesAnchoviesFlathead Sole FilletFlathead Sole FilletVSArctic CharArctic CharFlathead Sole FilletFlathead Sole FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories90 kcal
Water
80%
Fiber0g
Total21.5g
Protein
20g(93%)
Fats
1.5g(7%)
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 (33%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium30 µg (55%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, flathead sole fillet supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, making it suitable for weight management and healthy eating plans.

Possible Risks & Side Effects

!May contain allergens; individuals with fish allergies should avoid consumption.
!Overconsumption of fish may lead to exposure to environmental contaminants such as mercury.

How to Prepare & Consume

Best prepared by grilling, baking, or steaming to retain its delicate flavor and nutritional value. Avoid frying to keep it healthy.

Smart Selection & Storage

How to Select

Choose fillets that are firm, moist, and have a mild ocean smell. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Keep in the coldest part of the refrigerator and consume within 2 days. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythFish is always high in mercury.
RealityWhile some fish can contain mercury, flathead sole is generally considered low in mercury.
MythAll fish are the same in terms of nutrition.
RealityDifferent fish have varying levels of nutrients; flathead sole is particularly high in protein and low in fat.
MythYou should avoid eating fish if you're pregnant.
RealityMany fish, including flathead sole, can be safely consumed in moderation during pregnancy due to their nutritional benefits.

Healthy Recipes

Lemon Herb Grilled Flathead Sole

This light and zesty grilled flathead sole is infused with fresh herbs and lemon, making it a perfect dish for a healthy dinner.

Ingredients
  • 2 Flathead Sole fillets
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 1 tablespoon fresh parsley (chopped)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, mix olive oil, lemon juice, lemon zest, parsley, dill, salt, and pepper.
  3. 3. Brush the mixture over the flathead sole fillets and grill for 3-4 minutes on each side until cooked through.

Flathead Sole with Quinoa and Spinach

This nutritious dish combines protein-rich quinoa with sautéed spinach and perfectly cooked flathead sole for a wholesome meal.

Ingredients
  • 2 Flathead Sole fillets
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 2 cloves garlic (minced)
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté garlic until fragrant.
  2. 2. Add spinach and cook until wilted. Season with salt and pepper.
  3. 3. Serve the cooked spinach over quinoa and top with the grilled flathead sole fillets.

Baked Flathead Sole with Tomato Basil Salsa

Baked to perfection, this flathead sole is topped with a fresh tomato basil salsa for a burst of flavor and freshness.

Ingredients
  • 2 Flathead Sole fillets
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place the flathead sole on a baking sheet, season with salt and pepper, and bake for 15 minutes.
  3. 3. Mix tomatoes, basil, balsamic vinegar, and seasonings, then spoon over the baked fish before serving.

Flathead Sole Tacos with Avocado Lime Sauce

These healthy tacos feature flaky flathead sole and a creamy avocado lime sauce, wrapped in corn tortillas for a satisfying meal.

Ingredients
  • 2 Flathead Sole fillets
  • 4 corn tortillas
  • 1 avocado
  • 1 lime (juiced)
  • 1/4 cup Greek yogurt
  • Salt and pepper to taste
Instructions
  1. 1. Cook the flathead sole in a skillet until flaky, seasoning with salt and pepper.
  2. 2. Blend avocado, lime juice, Greek yogurt, salt, and pepper to make the sauce.
  3. 3. Serve the fish in tortillas topped with avocado sauce.

Flathead Sole Stir-Fry with Vegetables

A colorful stir-fry featuring flathead sole and a variety of fresh vegetables, tossed in a light soy sauce for a quick and healthy meal.

Ingredients
  • 2 Flathead Sole fillets
  • 1 cup bell peppers (sliced)
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger (grated)
Instructions
  1. 1. Heat sesame oil in a wok, add ginger and vegetables, and stir-fry for 5 minutes.
  2. 2. Add the flathead sole fillets and soy sauce, cooking until the fish is flaky.
  3. 3. Serve hot over brown rice or quinoa.

Flathead Sole with Cauliflower Purée

This elegant dish pairs tender flathead sole with a creamy cauliflower purée, making for a refined yet healthy meal.

Ingredients
  • 2 Flathead Sole fillets
  • 1 head cauliflower (chopped)
  • 1/2 cup vegetable broth
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam cauliflower until tender, then blend with vegetable broth, olive oil, salt, and pepper until smooth.
  2. 2. Pan-sear the flathead sole fillets until golden brown.
  3. 3. Serve the fish atop the cauliflower purée.

Flathead Sole Salad with Citrus Dressing

This refreshing salad features grilled flathead sole on a bed of mixed greens, topped with a zesty citrus dressing.

Ingredients
  • 2 Flathead Sole fillets
  • 4 cups mixed greens
  • 1 orange (juiced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Grill the flathead sole fillets until cooked through.
  2. 2. In a bowl, whisk together orange juice, olive oil, salt, and pepper.
  3. 3. Toss mixed greens with the dressing and top with the grilled fish.

Coconut Curry Flathead Sole

This dish features flathead sole simmered in a fragrant coconut curry sauce, served with steamed vegetables for a healthy twist.

Ingredients
  • 2 Flathead Sole fillets
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup mixed vegetables (carrots, bell peppers, snap peas)
  • Salt to taste
Instructions
  1. 1. In a saucepan, heat coconut milk and stir in red curry paste.
  2. 2. Add mixed vegetables and simmer until tender.
  3. 3. Add the flathead sole fillets and cook until flaky, seasoning with salt.

Flathead Sole with Garlic Lemon Asparagus

This dish features flathead sole paired with sautéed asparagus in a garlic lemon sauce, perfect for a light and nutritious meal.

Ingredients
  • 2 Flathead Sole fillets
  • 1 bunch asparagus (trimmed)
  • 2 cloves garlic (minced)
  • 1 lemon (juiced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté garlic until fragrant.
  2. 2. Add asparagus and cook until tender, then season with salt and pepper.
  3. 3. Cook the flathead sole in the same skillet until flaky, then serve with asparagus.

Mediterranean Flathead Sole with Olives and Capers

This Mediterranean-inspired dish features flathead sole topped with olives and capers, served with a side of roasted vegetables.

Ingredients
  • 2 Flathead Sole fillets
  • 1/4 cup olives (sliced)
  • 2 tablespoons capers
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Place the flathead sole on a baking sheet, top with olives and capers, and drizzle with olive oil.
  3. 3. Bake for 15 minutes and serve with roasted vegetables.

Frequently Asked Questions (FAQ)

What is the best way to cook flathead sole fillet?

The best methods include grilling, baking, or steaming, which preserve its flavor and nutrients.

Is flathead sole fillet healthy?

Yes, it is low in calories and fat while being high in protein and omega-3 fatty acids.

How can I tell if flathead sole fillet is fresh?

Fresh fillets should have a mild smell, firm texture, and moist appearance without discoloration.

Can I freeze flathead sole fillet?

Yes, it can be frozen for up to 3 months. Ensure it is well-wrapped to prevent freezer burn.

What are the nutritional benefits of flathead sole fillet?

It is rich in protein, low in fat, and contains essential vitamins and minerals, including B12 and selenium.

How should I store flathead sole fillet?

Store in the refrigerator at 0-4°C and consume within 2 days for optimal freshness.

Is flathead sole fillet sustainable?

Sustainability varies by fishing practices; check for certifications like MSC for responsible sourcing.

What dishes can I make with flathead sole fillet?

It can be used in fish tacos, salads, or served with vegetables and grains for a balanced meal.

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