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Raw Sole Tail
Fish
Nutri-ScoreA

Raw Sole Tail

Solea solea

Clinical Encyclopedia

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

Raw Sole Tail provides 91 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.

Raw sole tail is a lean fish known for its delicate flavor and flaky texture. It is rich in protein and low in fat, making it a healthy choice for various culinary applications.

Also known as:
SoleCommon Sole
Scientific NameSolea solea
Region of OriginEuropean waters, particularly the North Atlantic.
Popular Comparisons:
Raw Sole TailRaw Sole TailVSAlaska Plaice FilletAlaska Plaice FilletRaw Sole TailRaw Sole TailVSAlbacore TunaAlbacore TunaRaw Sole TailRaw Sole TailVSAlbacore White TunaAlbacore White TunaRaw Sole TailRaw Sole TailVSAlbacore White Tuna LoinAlbacore White Tuna LoinRaw Sole TailRaw Sole TailVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRaw Sole TailRaw Sole TailVSAmerican PlaiceAmerican PlaiceRaw Sole TailRaw Sole TailVSAmerican Plaice FilletAmerican Plaice FilletRaw Sole TailRaw Sole TailVSAnchoviesAnchoviesRaw Sole TailRaw Sole TailVSArctic CharArctic CharRaw Sole TailRaw Sole TailVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories91 kcal
Water
80%
Fiber0g
Total21.0g
Protein
20g(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.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓Rich in vitamins and minerals, particularly B12 and selenium, which are crucial for energy metabolism and antioxidant defense.
✓Low in calories, making it an excellent option for weight management.

Possible Risks & Side Effects

!May contain allergens; individuals with fish allergies should avoid consumption.
!Raw fish can pose a risk of foodborne illness if not handled properly.

How to Prepare & Consume

Best enjoyed raw in dishes like sushi or sashimi, or lightly cooked to preserve its delicate flavor.

Smart Selection & Storage

How to Select

Choose sole tail that is firm to the touch, has a fresh ocean smell, and clear, bright eyes.

How to Store

Keep it 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 fish contain high levels of mercury.
RealityMany fish, including sole, are low in mercury and safe for regular consumption.
MythYou should never eat fish raw.
RealityMany cultures enjoy raw fish dishes, and they can be safe when prepared correctly.

Healthy Recipes

Citrus Ceviche with Raw Sole Tail

A refreshing ceviche made with raw sole tail, marinated in zesty lime and orange juice, complemented by fresh herbs and avocado.

Ingredients
  • 200g raw sole tail, thinly sliced
  • Juice of 2 limes
  • Juice of 1 orange
  • 1 avocado, diced
  • 1 small red onion, finely chopped
  • 1 handful of cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a glass bowl, combine the lime and orange juice with the sliced sole tail and let it marinate for 15 minutes.
  2. 2. Add the diced avocado, red onion, and cilantro to the marinated fish, mixing gently.
  3. 3. Season with salt and pepper, serve chilled, and enjoy your refreshing ceviche.

Sole Tail Tartare with Avocado and Mango

A vibrant tartare featuring diced raw sole tail, creamy avocado, and sweet mango, perfect as a light appetizer.

Ingredients
  • 150g raw sole tail, diced
  • 1 ripe avocado, diced
  • 1 ripe mango, diced
  • 1 tablespoon sesame oil
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the diced sole tail, avocado, and mango.
  2. 2. Drizzle with sesame oil and lime juice, then gently mix to combine.
  3. 3. Season with salt and pepper, plate elegantly, and serve immediately.

Raw Sole Tail Salad with Quinoa and Spinach

A nutritious salad featuring raw sole tail, protein-packed quinoa, and fresh spinach, drizzled with a light vinaigrette.

Ingredients
  • 150g raw sole tail, thinly sliced
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, fresh spinach, and sliced sole tail.
  2. 2. In a small bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the salad, toss gently, and serve chilled.

Sole Tail Sushi Rolls with Cucumber and Carrot

Delicious sushi rolls made with raw sole tail, crisp cucumber, and vibrant carrot, wrapped in nori for a healthy snack.

Ingredients
  • 100g raw sole tail, sliced into strips
  • 1 cucumber, julienned
  • 1 carrot, julienned
  • 2 sheets nori
  • 1 cup sushi rice, cooked
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat, spread half of the cooked sushi rice evenly on top.
  2. 2. Arrange the raw sole tail, cucumber, and carrot in a line along the bottom edge of the rice.
  3. 3. Roll tightly, slice into bite-sized pieces, and serve with soy sauce.

Mediterranean Sole Tail Poke Bowl

A colorful poke bowl featuring raw sole tail, cherry tomatoes, olives, and a drizzle of tahini dressing for a Mediterranean twist.

Ingredients
  • 150g raw sole tail, cubed
  • 1 cup cooked brown rice
  • 1 cup cherry tomatoes, halved
  • 1/2 cup olives, pitted and sliced
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the cubed sole tail, cherry tomatoes, and olives.
  2. 2. In another bowl, whisk together tahini, lemon juice, salt, and pepper.
  3. 3. Serve the poke bowl by layering brown rice, the sole mixture, and drizzling with tahini dressing.

Sole Tail and Avocado Lettuce Wraps

Light and healthy lettuce wraps filled with raw sole tail, creamy avocado, and a hint of lime for a refreshing bite.

Ingredients
  • 150g raw sole tail, thinly sliced
  • 1 avocado, sliced
  • 1 head of butter lettuce, leaves separated
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the sliced sole tail and avocado, drizzling with lime juice.
  2. 2. Season with salt and pepper, mixing gently.
  3. 3. Spoon the mixture into lettuce leaves and serve as wraps.

Sole Tail Carpaccio with Arugula and Parmesan

An elegant carpaccio featuring thinly sliced raw sole tail, peppery arugula, and shaved Parmesan, drizzled with balsamic reduction.

Ingredients
  • 200g raw sole tail, thinly sliced
  • 1 cup arugula
  • 50g Parmesan cheese, shaved
  • 2 tablespoons balsamic reduction
  • Salt and pepper to taste
Instructions
  1. 1. Arrange the thinly sliced sole tail on a plate, overlapping slightly.
  2. 2. Top with arugula and shaved Parmesan.
  3. 3. Drizzle with balsamic reduction, season with salt and pepper, and serve immediately.

Sole Tail and Zucchini Noodle Bowl

A healthy bowl of zucchini noodles topped with raw sole tail, cherry tomatoes, and a light garlic dressing for a low-carb meal.

Ingredients
  • 150g raw sole tail, sliced
  • 2 zucchinis, spiralized
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté minced garlic until fragrant.
  2. 2. Add spiralized zucchini and cherry tomatoes, cooking for 2-3 minutes until slightly softened.
  3. 3. Top with raw sole tail slices, season with salt and pepper, and serve warm.

Sole Tail Tacos with Mango Salsa

Flavorful tacos filled with raw sole tail and topped with a fresh mango salsa for a delightful twist on traditional tacos.

Ingredients
  • 150g raw sole tail, sliced
  • 4 small corn tortillas
  • 1 ripe mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  2. 2. Warm the corn tortillas in a skillet until pliable.
  3. 3. Fill each tortilla with raw sole tail and top with mango salsa before serving.

Frequently Asked Questions (FAQ)

Is raw sole tail safe to eat?

Yes, as long as it is sourced from reputable suppliers and handled properly to minimize the risk of foodborne illness.

How should I store raw sole tail?

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

What are the health benefits of eating sole tail?

Sole tail is high in protein and low in fat, making it beneficial for muscle maintenance and weight management.

Can I freeze raw sole tail?

Yes, you can freeze it, but it is best to consume it fresh for the best flavor and texture.

What dishes can I make with raw sole tail?

It can be used in sushi, ceviche, or simply grilled or baked with herbs.

How do I know if raw sole tail is fresh?

Fresh sole tail should have a mild ocean smell, firm texture, and clear eyes.

Is raw sole tail high in mercury?

Sole is generally low in mercury compared to larger fish, making it a safer choice.

What is the best way to cook sole tail?

It is best cooked quickly at high temperatures to maintain its delicate texture, such as pan-searing or grilling.

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