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Raw Sole
Fish
Nutri-ScoreA

Raw Sole

Solea solea

Clinical Encyclopedia

Raw sole is a flatfish known for its delicate flavor and tender texture. It is a rich source of high-quality protein and essential nutrients.

Scientific NameSolea solea
Region of OriginNorth Atlantic
Popular Comparisons:
Raw Sole VS Alaska Plaice FilletRaw Sole VS Albacore TunaRaw Sole VS Albacore White TunaRaw Sole VS Albacore White Tuna LoinRaw Sole VS Amberjack Yellowtail FilletRaw Sole VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories85 kcal
Water
81%
Fiber0g
Total19.5g
Protein
18.5g(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%)

Health Benefits

✓High in protein, raw sole 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 a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

!Raw fish may carry the risk of foodborne illnesses, so it should be sourced from reputable suppliers.
!Individuals with seafood allergies should avoid consuming sole.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose sole that has a fresh, mild scent, firm flesh, and clear eyes. Avoid fish with a strong odor or dull eyes.

How to Store

Store sole in the refrigerator at temperatures below 4°C and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythAll raw fish is unsafe to eat.+
RealityWhen sourced from reputable suppliers and handled properly, many types of raw fish, including sole, are safe to consume.
MythYou can't freeze fish if you plan to eat it raw.+
RealityFreezing fish at -20°C for at least 7 days can kill parasites, making it safe for raw consumption.
MythSole is low in nutrients.+
RealitySole is rich in protein, vitamins, and minerals, making it a nutritious choice.

Healthy Recipes

Citrus Marinated Raw Sole Ceviche

This refreshing ceviche features raw sole marinated in a zesty citrus blend, perfect for a light and healthy appetizer.

Ingredients
  • 200g raw sole fillets, thinly sliced
  • Juice of 2 limes
  • Juice of 1 orange
  • 1 small red onion, finely chopped
  • 1 jalapeño, deseeded and minced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a glass bowl, combine the lime and orange juice.
  2. 2. Add the sliced sole, red onion, jalapeño, and cilantro; mix well.
  3. 3. Cover and refrigerate for at least 30 minutes before serving.

Raw Sole Sushi Rolls

Delightful sushi rolls featuring raw sole, avocado, and cucumber wrapped in nori for a healthy twist on traditional sushi.

Ingredients
  • 150g raw sole, sliced into strips
  • 1 ripe avocado, sliced
  • 1 cucumber, julienned
  • 4 sheets of nori
  • 2 cups sushi rice, cooked and cooled
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo mat and spread a thin layer of sushi rice over it.
  2. 2. Arrange strips of raw sole, avocado, and cucumber on top of the rice.
  3. 3. Roll tightly using the bamboo mat, slice into pieces, and serve with soy sauce.

Raw Sole and Avocado Tartare

A sophisticated tartare made with raw sole and creamy avocado, seasoned with lime and herbs for a gourmet touch.

Ingredients
  • 200g raw sole, diced
  • 1 ripe avocado, diced
  • Juice of 1 lime
  • 1 tablespoon olive oil
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the diced sole, avocado, lime juice, olive oil, dill, salt, and pepper.
  2. 2. Gently mix until just combined.
  3. 3. Serve chilled, garnished with extra dill.

Spicy Raw Sole Tacos

These vibrant tacos feature raw sole marinated in a spicy sauce, served in lettuce wraps for a low-carb option.

Ingredients
  • 200g raw sole, cut into small pieces
  • Juice of 1 lime
  • 1 tablespoon sriracha
  • 1 teaspoon honey
  • 1 cup shredded cabbage
  • Lettuce leaves for wrapping
Instructions
  1. 1. In a bowl, mix lime juice, sriracha, and honey; add the raw sole and marinate for 15 minutes.
  2. 2. Place marinated sole on lettuce leaves and top with shredded cabbage.
  3. 3. Serve immediately as fresh tacos.

Mediterranean Raw Sole Salad

A light and nutritious salad featuring raw sole, cherry tomatoes, olives, and a lemon-olive oil dressing.

Ingredients
  • 150g raw sole, thinly sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted and sliced
  • 2 cups mixed greens
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, cherry tomatoes, and olives.
  2. 2. In a separate bowl, whisk together lemon juice, olive oil, salt, and pepper.
  3. 3. Add the raw sole to the salad, drizzle with dressing, and toss gently.

Raw Sole Poke Bowl

A colorful poke bowl featuring raw sole, brown rice, and assorted vegetables, topped with a sesame dressing.

Ingredients
  • 200g raw sole, cubed
  • 1 cup cooked brown rice
  • 1/2 cup edamame, shelled
  • 1/2 cucumber, sliced
  • 1 carrot, grated
  • 2 tablespoons sesame oil
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame seeds
Instructions
  1. 1. In a bowl, combine raw sole, sesame oil, and soy sauce; let marinate for 10 minutes.
  2. 2. In a serving bowl, layer brown rice, edamame, cucumber, and carrot.
  3. 3. Top with marinated sole and sprinkle with sesame seeds.

Zesty Raw Sole Carpaccio

An elegant carpaccio dish with thinly sliced raw sole drizzled with a zesty lemon dressing and capers.

Ingredients
  • 200g raw sole, thinly sliced
  • Juice of 1 lemon
  • 2 tablespoons capers, rinsed
  • 2 tablespoons olive oil
  • Fresh arugula for garnish
  • Salt and pepper to taste
Instructions
  1. 1. Arrange the thinly sliced sole on a plate in a circular pattern.
  2. 2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the sole, sprinkle with capers, and garnish with arugula.

Raw Sole and Mango Salad

A tropical salad combining raw sole with sweet mango, avocado, and a lime dressing for a refreshing meal.

Ingredients
  • 150g raw sole, diced
  • 1 ripe mango, diced
  • 1 ripe avocado, diced
  • Juice of 1 lime
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine raw sole, mango, avocado, lime juice, olive oil, salt, and pepper.
  2. 2. Gently toss to combine without mashing the avocado.
  3. 3. Serve chilled as a light salad.

Raw Sole with Avocado and Tomato Salsa

A vibrant dish featuring raw sole topped with a fresh avocado and tomato salsa, perfect for a healthy meal.

Ingredients
  • 200g raw sole, sliced
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, diced
  • 1/4 red onion, finely chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine avocado, cherry tomatoes, red onion, lime juice, salt, and pepper.
  2. 2. Place the sliced raw sole on a serving plate and top with the salsa.
  3. 3. Serve immediately for a fresh and healthy dish.

Frequently Asked Questions (FAQ)

Is raw sole safe to eat?

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

How should I store raw sole?

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

What are the health benefits of eating sole?

Sole is high in protein and omega-3 fatty acids, which support heart health and muscle repair.

Can I freeze raw sole?

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

How do I prepare raw sole for sushi?

Slice the sole thinly against the grain and serve it with soy sauce and wasabi.

What is the best way to cook sole?

Sole can be pan-fried, baked, or steamed. Cooking it lightly preserves its delicate flavor.

Is sole a sustainable fish choice?

Sole populations are managed in many regions, but it's best to check for sustainability certifications.

What dishes can I make with sole?

Sole can be used in various dishes, including fish tacos, sole meunière, or served with a light lemon butter sauce.

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Comparisons
Raw Sole vs Alaska Plaice Fillet Raw Sole vs Albacore Tuna Raw Sole vs Albacore Tuna
Nutrients
Protein in Raw Sole Calories in Raw Sole Vitamin-c in Raw Sole Magnesium in Raw Sole
Featured Guides
Health Benefits of Raw Sole Healthy Recipes with Raw Sole