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Rock Sole Fillet
Fish
Nutri-ScoreA

Rock Sole Fillet

Lepidopsetta bilineata

Clinical Encyclopedia

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

Rock 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.

Rock sole fillet is a lean, white fish known for its delicate flavor and flaky texture. It is a rich source of protein and essential nutrients, making it a healthy choice for various culinary preparations.

Also known as:
Lepidopsetta bilineataPacific rock sole
Scientific NameLepidopsetta bilineata
Region of OriginNorth America
Popular Comparisons:
Rock Sole FilletRock Sole FilletVSAlaska Plaice FilletAlaska Plaice FilletRock Sole FilletRock Sole FilletVSAlbacore TunaAlbacore TunaRock Sole FilletRock Sole FilletVSAlbacore White TunaAlbacore White TunaRock Sole FilletRock Sole FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinRock Sole FilletRock Sole FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRock Sole FilletRock Sole FilletVSAmerican PlaiceAmerican PlaiceRock Sole FilletRock Sole FilletVSAmerican Plaice FilletAmerican Plaice FilletRock Sole FilletRock Sole FilletVSAnchoviesAnchoviesRock Sole FilletRock Sole FilletVSArctic CharArctic CharRock Sole FilletRock 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 B121.5 µg (25%)
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, rock 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 a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain trace amounts of mercury; pregnant women and young children should limit consumption.
!Allergic reactions can occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Best prepared by baking, grilling, or pan-searing to retain moisture and flavor. Avoid overcooking to maintain tenderness.

Smart Selection & Storage

How to Select

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

How to Store

Store fresh rock sole fillet in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythFish is always high in mercury.
RealityWhile some fish can contain mercury, many types, including rock sole, are low in mercury and safe to eat.
MythAll fish are the same nutritionally.
RealityDifferent fish have varying nutritional profiles; rock sole is particularly high in protein and low in fat.
MythYou can't eat fish if you're allergic to shellfish.
RealityFish and shellfish are different; many people can eat fish without issues if they are only allergic to shellfish.

Healthy Recipes

Lemon Herb Rock Sole Fillet

A light and zesty dish featuring rock sole fillet marinated in fresh herbs and lemon juice, perfect for a healthy dinner.

Ingredients
  • 2 rock sole fillets
  • 1 lemon (juiced)
  • 2 tablespoons olive oil
  • 1 teaspoon fresh thyme
  • 1 teaspoon fresh parsley
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix lemon juice, olive oil, thyme, parsley, salt, and pepper.
  2. 2. Marinate the rock sole fillets in the mixture for 30 minutes.
  3. 3. Grill the fillets on medium heat for 3-4 minutes on each side until cooked through.

Spicy Rock Sole Tacos

These rock sole tacos are packed with flavor and topped with a fresh mango salsa, making them a delightful healthy meal.

Ingredients
  • 2 rock sole fillets
  • 4 corn tortillas
  • 1 cup diced mango
  • 1/2 red onion (diced)
  • 1 jalapeño (finely chopped)
  • 1 tablespoon lime juice
  • Salt to taste
Instructions
  1. 1. Cook the rock sole fillets in a skillet over medium heat until flaky, about 4-5 minutes per side.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Assemble the tacos by placing the fillets in tortillas and topping with mango salsa.

Rock Sole with Quinoa and Spinach

A nutritious dish combining rock sole fillet with protein-rich quinoa and sautéed spinach for a wholesome meal.

Ingredients
  • 2 rock sole fillets
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 garlic clove (minced)
  • Salt and pepper to taste
Instructions
  1. 1. Sauté garlic in olive oil, then add spinach until wilted.
  2. 2. Season rock sole fillets with salt and pepper, then pan-sear for 4-5 minutes per side.
  3. 3. Serve the fillets over a bed of quinoa and sautéed spinach.

Baked Rock Sole with Tomato Basil Sauce

This baked rock sole is topped with a fresh tomato basil sauce, offering a delicious and healthy twist on a classic dish.

Ingredients
  • 2 rock sole fillets
  • 1 cup diced tomatoes
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Mix diced tomatoes, basil, olive oil, salt, and pepper in a bowl.
  3. 3. Place the rock sole fillets in a baking dish, top with the tomato mixture, and bake for 15-20 minutes.

Rock Sole Fillet with Avocado Salsa

A refreshing dish featuring pan-seared rock sole fillet topped with creamy avocado salsa, perfect for a healthy lunch.

Ingredients
  • 2 rock sole fillets
  • 1 avocado (diced)
  • 1/2 cup cherry tomatoes (halved)
  • 1 lime (juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Season the rock sole fillets with salt and pepper, then pan-sear for 4-5 minutes on each side.
  2. 2. In a bowl, combine avocado, cherry tomatoes, lime juice, salt, and pepper.
  3. 3. Top the cooked fillets with the avocado salsa before serving.

Rock Sole Fillet with Asparagus and Lemon

This elegant dish features rock sole fillet paired with tender asparagus and a lemon butter sauce for a healthy gourmet experience.

Ingredients
  • 2 rock sole fillets
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons butter
  • 1 lemon (juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Blanch asparagus in boiling water for 2-3 minutes, then drain.
  2. 2. In a skillet, melt butter and add lemon juice, then season with salt and pepper.
  3. 3. Cook the rock sole fillets in the lemon butter sauce for 4-5 minutes on each side, serving with asparagus.

Mediterranean Rock Sole Salad

A vibrant salad featuring grilled rock sole fillet on a bed of mixed greens, olives, and feta cheese for a healthy meal.

Ingredients
  • 2 rock sole fillets
  • 4 cups mixed greens
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup olives (sliced)
  • 1/4 cup feta cheese (crumbled)
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. Grill the rock sole fillets for 4-5 minutes on each side until cooked through.
  2. 2. In a large bowl, combine mixed greens, cherry tomatoes, olives, and feta.
  3. 3. Slice the fillets and place them on top of the salad, drizzling with balsamic vinaigrette.

Rock Sole Fillet with Cauliflower Rice

A low-carb dish featuring rock sole fillet served over fluffy cauliflower rice, seasoned with herbs for a healthy twist.

Ingredients
  • 2 rock sole fillets
  • 2 cups cauliflower rice
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Sauté cauliflower rice in olive oil with garlic powder, salt, and pepper until tender.
  2. 2. Season rock sole fillets with salt and pepper, then pan-sear for 4-5 minutes on each side.
  3. 3. Serve the fillets over the cauliflower rice.

Rock Sole Fillet with Sweet Potato Mash

A comforting dish featuring rock sole fillet served alongside creamy sweet potato mash, making for a nutritious meal.

Ingredients
  • 2 rock sole fillets
  • 2 medium sweet potatoes (peeled and cubed)
  • 1 tablespoon butter
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then mash with butter, salt, and pepper.
  2. 2. Season rock sole fillets with salt and pepper, then pan-sear for 4-5 minutes on each side.
  3. 3. Serve the fillets with a generous scoop of sweet potato mash.

Rock Sole Fillet with Coconut Curry Sauce

A flavorful dish featuring rock sole fillet simmered in a creamy coconut curry sauce, served with steamed vegetables.

Ingredients
  • 2 rock sole fillets
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 cup mixed vegetables (steamed)
  • Salt to taste
Instructions
  1. 1. In a saucepan, combine coconut milk and curry powder, bringing to a simmer.
  2. 2. Add rock sole fillets and cook for 5-7 minutes until cooked through.
  3. 3. Serve the fillets over steamed vegetables, drizzled with coconut curry sauce.

Frequently Asked Questions (FAQ)

What is rock sole fillet?

Rock sole fillet is a type of flatfish known for its mild flavor and flaky texture, commonly found in the North Pacific.

How should I cook rock sole fillet?

Rock sole fillet can be baked, grilled, or pan-seared. It is best cooked quickly to avoid drying out.

Is rock sole fillet healthy?

Yes, it is low in calories and high in protein, making it a healthy choice for a balanced diet.

Can I freeze rock sole fillet?

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

What are the nutritional benefits of rock sole fillet?

It is rich in protein, omega-3 fatty acids, and essential vitamins and minerals, supporting overall health.

How do I know if rock sole fillet is fresh?

Fresh rock sole fillet should have a mild ocean smell, firm texture, and translucent appearance.

What dishes can I make with rock sole fillet?

It can be used in various dishes, including fish tacos, fish and chips, or served with a lemon butter sauce.

Is rock sole fillet sustainable?

Rock sole is generally considered a sustainable seafood choice, but it's best to check for certifications.

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