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Raw Sole Loin
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Nutri-ScoreA

Raw Sole Loin

Solea solea

Clinical Encyclopedia

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

Raw Sole Loin 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.

Raw sole loin is a delicate and mild-flavored fish that is rich in protein and low in fat, making it an excellent choice for a healthy diet. It is also a good source of essential vitamins and minerals.

Also known as:
SoleDover Sole
Scientific NameSolea solea
Region of OriginNorth Atlantic waters, particularly around Europe.
Popular Comparisons:
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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 B121.5 µg (62%)
Vitamin D0.5 µg (3%)
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 suitable for weight management.
✓Rich in vitamin B12, which supports nerve function and the production of DNA.
✓Contains selenium, an antioxidant that helps protect cells from damage.

Possible Risks & Side Effects

!May contain allergens for individuals sensitive to fish.
!Improper handling can lead to foodborne illnesses.

How to Prepare & Consume

Best cooked by grilling, baking, or steaming to preserve its delicate flavor and texture. Avoid overcooking to maintain moisture.

Smart Selection & Storage

How to Select

Choose sole loin that is firm to the touch, has a clean ocean smell, and appears moist without being slimy.

How to Store

Keep raw sole loin in the refrigerator at temperatures below 40°F (4°C) and consume within 1-2 days.

Myths vs Realities

MythFish is always safe to eat raw.
RealityRaw fish can carry parasites and bacteria; proper sourcing and handling are crucial.
MythAll fish are high in mercury.
RealitySole is generally low in mercury compared to larger fish like tuna.
MythYou can tell if fish is fresh by its smell.
RealityFresh fish should have a mild scent; a strong fishy odor indicates spoilage.

Healthy Recipes

Citrus Marinated Raw Sole Loin

This refreshing dish features raw sole loin marinated in a zesty citrus blend, perfect for a light appetizer or main course.

Ingredients
  • 200g raw sole loin
  • Juice of 1 lemon
  • Juice of 1 orange
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh dill for garnish
Instructions
  1. 1. In a bowl, combine lemon juice, orange juice, olive oil, salt, and pepper.
  2. 2. Add the raw sole loin to the marinade and let it sit for 30 minutes in the refrigerator.
  3. 3. Serve chilled, garnished with fresh dill.

Sole Loin Ceviche with Avocado

A vibrant ceviche made with raw sole loin and creamy avocado, offering a perfect balance of flavors and textures.

Ingredients
  • 200g raw sole loin
  • 1 ripe avocado, diced
  • Juice of 2 limes
  • 1 small red onion, finely chopped
  • 1 jalapeño, minced
  • Cilantro for garnish
  • Salt to taste
Instructions
  1. 1. Dice the raw sole loin into small cubes and place in a bowl.
  2. 2. Add lime juice, red onion, jalapeño, and salt; mix well and let it marinate for 20 minutes.
  3. 3. Fold in the diced avocado and garnish with cilantro before serving.

Raw Sole Loin Sushi Rolls

Delicate sushi rolls featuring raw sole loin, fresh vegetables, and a hint of wasabi for a healthy twist on traditional sushi.

Ingredients
  • 200g raw sole loin
  • 2 sheets nori
  • 1 cup sushi rice, cooked
  • 1 cucumber, julienned
  • 1 carrot, julienned
  • Wasabi and soy sauce for serving
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread half of the sushi rice evenly over it.
  2. 2. Place raw sole loin, cucumber, and carrot in the center, then roll tightly.
  3. 3. Slice into bite-sized pieces and serve with wasabi and soy sauce.

Spicy Sole Loin Tartare

A bold tartare featuring raw sole loin mixed with spicy seasonings, perfect for a gourmet starter.

Ingredients
  • 200g raw sole loin
  • 1 tablespoon capers, chopped
  • 1 tablespoon Dijon mustard
  • 1 teaspoon sriracha
  • 1 tablespoon olive oil
  • Chives for garnish
  • Salt and pepper to taste
Instructions
  1. 1. Finely chop the raw sole loin and place it in a bowl.
  2. 2. Add capers, Dijon mustard, sriracha, olive oil, salt, and pepper; mix well.
  3. 3. Shape into a tartare and garnish with chopped chives before serving.

Sole Loin and Mango Salad

A colorful salad combining raw sole loin and sweet mango, drizzled with a light lime vinaigrette.

Ingredients
  • 200g raw sole loin
  • 1 ripe mango, diced
  • 2 cups mixed greens
  • Juice of 1 lime
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine lime juice, olive oil, salt, and pepper to make the dressing.
  2. 2. In a large bowl, toss mixed greens, diced mango, and raw sole loin.
  3. 3. Drizzle with the lime vinaigrette and serve immediately.

Herbed Sole Loin Carpaccio

A sophisticated carpaccio dish featuring thinly sliced raw sole loin, drizzled with herb-infused olive oil.

Ingredients
  • 200g raw sole loin
  • 2 tablespoons olive oil
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh basil, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Thinly slice the raw sole loin and arrange it on a plate.
  2. 2. In a small bowl, mix olive oil, parsley, basil, salt, and pepper.
  3. 3. Drizzle the herb-infused oil over the sole loin and serve as an appetizer.

Sole Loin Lettuce Wraps

Healthy lettuce wraps filled with raw sole loin and fresh veggies, perfect for a light lunch or snack.

Ingredients
  • 200g raw sole loin
  • 1 red bell pepper, diced
  • 1 cucumber, diced
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • Butter lettuce leaves for wrapping
Instructions
  1. 1. In a bowl, mix diced raw sole loin, red bell pepper, cucumber, sesame oil, and rice vinegar.
  2. 2. Spoon the mixture into butter lettuce leaves.
  3. 3. Wrap and enjoy as a fresh and healthy snack.

Mediterranean Sole Loin Poke Bowl

A nutritious poke bowl featuring raw sole loin, quinoa, and Mediterranean vegetables for a wholesome meal.

Ingredients
  • 200g raw sole loin
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 cup olives, sliced
  • Olive oil and lemon juice for dressing
Instructions
  1. 1. In a bowl, layer cooked quinoa, cherry tomatoes, cucumber, and olives.
  2. 2. Top with diced raw sole loin and drizzle with olive oil and lemon juice.
  3. 3. Toss gently and serve.

Sole Loin and Zucchini Noodles

A low-carb dish featuring raw sole loin served over spiralized zucchini noodles with a light garlic sauce.

Ingredients
  • 200g raw sole loin
  • 2 medium zucchinis, spiralized
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pan, heat olive oil and sauté minced garlic until fragrant.
  2. 2. Add spiralized zucchini and cook for 2-3 minutes until slightly softened.
  3. 3. Top with raw sole loin, season with salt and pepper, and serve immediately.

Sole Loin and Beetroot Tart

An elegant tart featuring raw sole loin and roasted beetroot, served on a healthy almond flour crust.

Ingredients
  • 200g raw sole loin
  • 1 cup roasted beetroot, sliced
  • 1 cup almond flour
  • 1/4 cup coconut oil, melted
  • 1 egg
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. Mix almond flour, melted coconut oil, egg, and salt to form a dough; press into a tart pan.
  3. 3. Layer roasted beetroot and raw sole loin on top, then bake for 20 minutes and serve warm.

Frequently Asked Questions (FAQ)

What is the best way to cook raw sole loin?

The best methods include grilling, baking, or steaming, which help retain its moisture and flavor.

Is raw sole loin safe to eat?

Yes, as long as it is sourced from reputable suppliers and handled properly to avoid contamination.

How can I tell if sole loin is fresh?

Fresh sole loin should have a mild ocean smell, firm texture, and clear, bright eyes if whole.

Can I eat sole loin raw?

While some may consume it raw in dishes like sushi, it is recommended to cook it to eliminate any potential pathogens.

What are the nutritional benefits of sole loin?

Sole loin is high in protein, low in fat, and provides essential vitamins like B12 and minerals like selenium.

How should I store raw sole loin?

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

What dishes can I make with sole loin?

Sole loin can be used in a variety of dishes, including fish tacos, sole piccata, or simply grilled with herbs.

Is sole loin sustainable?

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

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