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Raw Sole Roe
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Nutri-ScoreA

Raw Sole Roe

Solea solea

Clinical Encyclopedia

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

Raw Sole Roe provides 140 kcal, 25g 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 roe is a delicacy known for its rich flavor and high nutritional value, particularly in protein and essential fatty acids. It is often enjoyed in gourmet dishes and is a source of important vitamins and minerals.

Also known as:
Sole CaviarSole Eggs
Scientific NameSolea solea
Region of OriginNorth Atlantic waters, particularly around Europe.
Popular Comparisons:
Raw Sole RoeRaw Sole RoeVSAlaska Plaice FilletAlaska Plaice FilletRaw Sole RoeRaw Sole RoeVSAlbacore TunaAlbacore TunaRaw Sole RoeRaw Sole RoeVSAlbacore White TunaAlbacore White TunaRaw Sole RoeRaw Sole RoeVSAlbacore White Tuna LoinAlbacore White Tuna LoinRaw Sole RoeRaw Sole RoeVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRaw Sole RoeRaw Sole RoeVSAmerican PlaiceAmerican PlaiceRaw Sole RoeRaw Sole RoeVSAmerican Plaice FilletAmerican Plaice FilletRaw Sole RoeRaw Sole RoeVSAnchoviesAnchoviesRaw Sole RoeRaw Sole RoeVSArctic CharArctic CharRaw Sole RoeRaw Sole RoeVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
75%
Fiber0g
Total29.0g
Protein
25g(86%)
Fats
4g(14%)
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 B1220 µg (333%)
Vitamin D2 µg (10%)
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

✓Rich in high-quality protein, essential for muscle repair and growth.
✓Contains omega-3 fatty acids, which are beneficial for heart health and cognitive function.
✓High in vitamin B12, crucial for nerve function and the production of DNA and red blood cells.
✓Source of selenium, an antioxidant that helps protect cells from damage.

Possible Risks & Side Effects

!May contain allergens; individuals with fish allergies should avoid consumption.
!Raw fish products carry a risk of foodborne illness; ensure sourcing from reputable suppliers.

How to Prepare & Consume

Best enjoyed raw in sushi or sashimi, or lightly cured to enhance flavor while preserving nutrients.

Smart Selection & Storage

How to Select

Choose roe that is firm, shiny, and has a fresh ocean smell. Avoid any that appear dull or have an off odor.

How to Store

Keep raw sole roe refrigerated at temperatures below 40°F (4°C) and consume within 1-2 days for best quality.

Myths vs Realities

MythRaw fish is always unsafe to eat.
RealityWhen sourced from reputable suppliers and handled properly, raw fish can be safe and nutritious.
MythAll roe is the same.
RealityDifferent types of roe have distinct flavors, textures, and nutritional profiles.
MythEating raw fish will always lead to food poisoning.
RealityWhile there is a risk, proper sourcing and handling significantly reduce this risk.

Healthy Recipes

Sole Roe Ceviche with Avocado

A fresh and zesty ceviche made with raw sole roe, lime juice, and creamy avocado, perfect for a light appetizer.

Ingredients
  • 200g raw sole roe
  • 2 ripe avocados, diced
  • 1/2 cup lime juice
  • 1/4 cup red onion, finely chopped
  • 1/4 cup cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine raw sole roe with lime juice and let it marinate for 15 minutes.
  2. 2. Add diced avocados, red onion, and cilantro to the bowl.
  3. 3. Season with salt and pepper, mix gently, and serve chilled.

Sole Roe and Quinoa Salad

A nutritious salad featuring protein-packed quinoa and raw sole roe, tossed with fresh vegetables and a light vinaigrette.

Ingredients
  • 150g raw sole roe
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cherry tomatoes, and cucumber.
  2. 2. Add raw sole roe and mix gently.
  3. 3. Drizzle with olive oil and balsamic vinegar, season with salt and pepper, and serve.

Sole Roe Sushi Rolls

Delicate sushi rolls filled with raw sole roe and fresh vegetables, offering a healthy twist on traditional sushi.

Ingredients
  • 100g raw sole roe
  • 2 sheets nori
  • 1 cup sushi rice, cooked
  • 1/2 cucumber, julienned
  • 1 avocado, sliced
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo mat and spread half of the sushi rice evenly over it.
  2. 2. Place raw sole roe, cucumber, and avocado in a line across the center.
  3. 3. Roll tightly, slice into bite-sized pieces, and serve with soy sauce.

Sole Roe and Beetroot Tartare

A vibrant tartare made with raw sole roe and roasted beetroot, served with a tangy mustard dressing.

Ingredients
  • 150g raw sole roe
  • 1 medium beetroot, roasted and diced
  • 1 tbsp Dijon mustard
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix diced beetroot with Dijon mustard, olive oil, lemon juice, salt, and pepper.
  2. 2. Gently fold in raw sole roe.
  3. 3. Serve chilled on a plate, garnished with microgreens.

Sole Roe and Sweet Potato Cakes

Crispy sweet potato cakes infused with raw sole roe, perfect for a healthy snack or appetizer.

Ingredients
  • 200g raw sole roe
  • 1 large sweet potato, cooked and mashed
  • 1/4 cup almond flour
  • 1 egg, beaten
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine mashed sweet potato, raw sole roe, almond flour, beaten egg, salt, and pepper.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a pan and fry the patties until golden brown on both sides, then serve.

Sole Roe and Zucchini Noodles

A light and refreshing dish of zucchini noodles topped with raw sole roe and a lemon herb dressing.

Ingredients
  • 150g raw sole roe
  • 2 zucchinis, spiralized
  • 1/4 cup olive oil
  • 2 tbsp lemon juice
  • 1 tbsp fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, dill, salt, and pepper.
  2. 2. Toss spiralized zucchini noodles with the dressing.
  3. 3. Top with raw sole roe and serve immediately.

Sole Roe Breakfast Bowl

A nutritious breakfast bowl featuring raw sole roe, avocado, and poached eggs over a bed of greens.

Ingredients
  • 100g raw sole roe
  • 2 eggs, poached
  • 1 avocado, sliced
  • 2 cups mixed greens
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, arrange mixed greens as the base.
  2. 2. Top with sliced avocado, poached eggs, and raw sole roe.
  3. 3. Drizzle with olive oil and season with salt and pepper before serving.

Sole Roe Stuffed Bell Peppers

Colorful bell peppers stuffed with a mixture of raw sole roe, brown rice, and spices for a healthy meal.

Ingredients
  • 200g raw sole roe
  • 2 bell peppers, halved
  • 1 cup cooked brown rice
  • 1/4 cup onion, diced
  • 1 tsp cumin
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. In a bowl, mix cooked brown rice, raw sole roe, onion, cumin, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and bake for 20 minutes.

Sole Roe and Mango Salsa

A refreshing mango salsa with raw sole roe, perfect as a topping for grilled fish or chicken.

Ingredients
  • 100g raw sole roe
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup cilantro, chopped
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced mango, red onion, cilantro, lime juice, and salt.
  2. 2. Gently fold in raw sole roe.
  3. 3. Serve as a salsa with grilled fish or chicken.

Sole Roe and Cauliflower Rice Bowl

A low-carb bowl featuring cauliflower rice topped with raw sole roe and sautéed vegetables.

Ingredients
  • 150g raw sole roe
  • 2 cups cauliflower rice
  • 1 cup mixed vegetables (carrots, peas, bell peppers)
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté mixed vegetables in olive oil until tender, season with salt and pepper.
  2. 2. In a bowl, place cauliflower rice as the base.
  3. 3. Top with sautéed vegetables and raw sole roe before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of consuming raw sole roe?

Raw sole roe is rich in protein, omega-3 fatty acids, and essential vitamins like B12, making it beneficial for muscle health, heart health, and overall nutrition.

How should raw sole roe be stored?

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

Can raw sole roe be frozen?

Yes, raw sole roe can be frozen, but it may alter the texture. It is best to consume it fresh.

Is raw sole roe safe to eat?

When sourced from reputable suppliers and handled properly, raw sole roe is safe to eat, but it carries a risk of foodborne illness.

How can I incorporate raw sole roe into my diet?

Raw sole roe can be enjoyed as a topping on sushi, in salads, or as a garnish for seafood dishes.

What is the difference between roe and caviar?

Roe refers to the eggs of any fish, while caviar specifically refers to the salted eggs of sturgeon.

Are there any dietary restrictions for consuming raw sole roe?

Individuals with fish allergies or compromised immune systems should avoid raw fish products.

What dishes can I make with raw sole roe?

Raw sole roe can be used in sushi rolls, as a topping for crackers, or in gourmet seafood salads.

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