Home/Fish/Fresh Sand Sole Fillet
Back to Home
Fresh Sand Sole Fillet
Fish
Nutri-ScoreA

Fresh Sand Sole Fillet

Solea solea

Clinical Encyclopedia

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

Fresh Sand Sole Fillet 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.

Fresh sand sole fillet is a delicate white fish known for its mild flavor and flaky texture. It is a rich source of high-quality protein and essential nutrients, making it a healthy choice for various culinary preparations.

Also known as:
SoleCommon Sole
Scientific NameSolea solea
Region of OriginEuropean coastal waters
Popular Comparisons:
Fresh Sand Sole FilletFresh Sand Sole FilletVSAlaska Plaice FilletAlaska Plaice FilletFresh Sand Sole FilletFresh Sand Sole FilletVSAlbacore TunaAlbacore TunaFresh Sand Sole FilletFresh Sand Sole FilletVSAlbacore White TunaAlbacore White TunaFresh Sand Sole FilletFresh Sand Sole FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinFresh Sand Sole FilletFresh Sand Sole FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletFresh Sand Sole FilletFresh Sand Sole FilletVSAmerican PlaiceAmerican PlaiceFresh Sand Sole FilletFresh Sand Sole FilletVSAmerican Plaice FilletAmerican Plaice FilletFresh Sand Sole FilletFresh Sand Sole FilletVSAnchoviesAnchoviesFresh Sand Sole FilletFresh Sand Sole FilletVSArctic CharArctic CharFresh Sand Sole FilletFresh Sand Sole FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories91 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 (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

✓Rich in high-quality protein, which is essential for muscle repair and growth.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓A good source of vitamins and minerals, particularly Vitamin B12 and selenium, which are important for energy metabolism and immune function.
✓Low in calories and fat, making it an excellent option for weight management.

Possible Risks & Side Effects

!May contain allergens for individuals sensitive to fish or shellfish.
!Overconsumption of fish can lead to exposure to environmental toxins like mercury.

How to Prepare & Consume

Best enjoyed grilled, baked, or pan-seared with minimal seasoning to enhance its natural flavor. Avoid overcooking to maintain its delicate texture.

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 in the refrigerator at a temperature below 40°F (4°C) and consume within 1-2 days. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish do contain mercury, sand sole is generally considered low in mercury and safe for regular consumption.
MythFish is not a good source of protein.
RealityFish, including sand sole, is an excellent source of high-quality protein, essential for muscle health.
MythYou should avoid eating fish if you are pregnant.
RealityPregnant women can safely consume low-mercury fish like sand sole, which provides important nutrients for fetal development.

Healthy Recipes

Lemon Herb Grilled Sand Sole

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

Ingredients
  • 2 fresh sand sole fillets
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh parsley (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, lemon zest, garlic, parsley, salt, and pepper.
  2. 2. Marinate the sand sole fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill and cook the fillets for 3-4 minutes on each side until cooked through.

Sole Fillet with Quinoa and Spinach

This nutritious dish combines pan-seared sand sole with a bed of fluffy quinoa and sautéed spinach for a wholesome meal.

Ingredients
  • 2 fresh sand 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. Heat olive oil in a pan and sauté garlic until fragrant.
  2. 2. Add spinach and cook until wilted, then season with salt and pepper.
  3. 3. Pan-sear the sand sole fillets for 3-4 minutes on each side and serve over quinoa with spinach.

Coconut Curry Sand Sole

A delightful fusion of flavors, this coconut curry sand sole is both creamy and nutritious, served with steamed vegetables.

Ingredients
  • 2 fresh sand sole fillets
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup mixed vegetables (broccoli, bell peppers, carrots)
  • 1 tablespoon lime juice
  • Salt to taste
Instructions
  1. 1. In a pan, combine coconut milk and red curry paste, and bring to a simmer.
  2. 2. Add mixed vegetables and cook until tender, then add sand sole fillets and cook for 5 minutes.
  3. 3. Finish with lime juice and serve hot.

Baked Sole with Tomato Basil Salsa

Baked sand sole topped with a fresh tomato basil salsa, delivering a burst of flavor while keeping it light and healthy.

Ingredients
  • 2 fresh sand sole fillets
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place sand sole fillets on a baking sheet and season with salt and pepper.
  3. 3. Mix tomatoes, basil, and balsamic vinegar in a bowl, then spoon over the fillets and bake for 15 minutes.

Sole Tacos with Avocado Salsa

Healthy tacos made with grilled sand sole fillets and topped with a refreshing avocado salsa for a fun and nutritious meal.

Ingredients
  • 2 fresh sand sole fillets
  • 4 corn tortillas
  • 1 avocado (diced)
  • 1/2 cup diced red onion
  • 1 lime (juiced)
  • Salt to taste
Instructions
  1. 1. Grill the sand sole fillets for 3-4 minutes on each side until cooked through.
  2. 2. In a bowl, combine avocado, red onion, lime juice, and salt to create the salsa.
  3. 3. Assemble tacos by placing fillets in tortillas and topping with avocado salsa.

Sole and Asparagus Stir-Fry

A quick and healthy stir-fry featuring tender sand sole fillets and crisp asparagus, perfect for a busy weeknight dinner.

Ingredients
  • 2 fresh sand sole fillets
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 garlic clove (minced)
  • Salt and pepper to taste
Instructions
  1. 1. Heat sesame oil in a pan and sauté garlic until fragrant.
  2. 2. Add asparagus and stir-fry for 2-3 minutes until tender.
  3. 3. Add sand sole fillets and soy sauce, cooking for an additional 3-4 minutes until the fish is cooked through.

Mediterranean Sole with Olives and Capers

A Mediterranean-inspired dish featuring sand sole fillets baked with olives and capers for a savory and healthy meal.

Ingredients
  • 2 fresh sand sole fillets
  • 1/4 cup black olives (sliced)
  • 2 tablespoons capers
  • 1 tablespoon olive oil
  • 1 lemon (sliced)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place sand sole fillets on a baking sheet and drizzle with olive oil, then season with salt and pepper.
  3. 3. Top with olives, capers, and lemon slices, then bake for 15 minutes.

Sole Fillet with Sweet Potato Mash

A comforting dish featuring pan-seared sand sole served alongside creamy sweet potato mash for a healthy twist.

Ingredients
  • 2 fresh sand sole fillets
  • 2 medium sweet potatoes (peeled and cubed)
  • 1 tablespoon butter
  • Salt and pepper to taste
  • 1 tablespoon fresh chives (chopped)
Instructions
  1. 1. Boil sweet potatoes until tender, then drain and mash with butter, salt, and pepper.
  2. 2. Pan-sear the sand sole fillets for 3-4 minutes on each side until cooked through.
  3. 3. Serve the fillets over sweet potato mash, garnished with fresh chives.

Sole Fillet Salad with Citrus Dressing

A refreshing salad featuring grilled sand sole fillets served over mixed greens with a zesty citrus dressing.

Ingredients
  • 2 fresh sand sole fillets
  • 4 cups mixed salad greens
  • 1 orange (juiced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1/4 cup walnuts (chopped)
Instructions
  1. 1. Grill the sand sole fillets for 3-4 minutes on each side until cooked through.
  2. 2. In a bowl, whisk together orange juice, olive oil, salt, and pepper for the dressing.
  3. 3. Toss salad greens with dressing, top with grilled fillets and walnuts, and serve.

Sole Fillet with Garlic Lemon Broccoli

A simple yet flavorful dish featuring baked sand sole fillets paired with garlic lemon broccoli for a nutritious meal.

Ingredients
  • 2 fresh sand sole fillets
  • 2 cups broccoli florets
  • 2 tablespoons olive oil
  • 1 lemon (juiced)
  • 2 cloves garlic (minced)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and place the sand sole fillets on a baking sheet.
  2. 2. In a bowl, mix olive oil, lemon juice, garlic, salt, and pepper, then drizzle over the fillets.
  3. 3. Add broccoli florets to the baking sheet and bake for 15 minutes until the fish is cooked and broccoli is tender.

Frequently Asked Questions (FAQ)

What is the nutritional value of sand sole fillet?

A 100g serving of sand sole fillet contains approximately 91 calories, 20g of protein, 1.5g of fat, and is rich in Vitamin B12 and selenium.

How should I store fresh sand sole fillet?

Store fresh sand sole fillet in the coldest part of your refrigerator and consume within 1-2 days for optimal freshness.

Can I freeze sand sole fillet?

Yes, you can freeze sand sole fillet. Wrap it tightly in plastic wrap or aluminum foil and store it in an airtight container for up to 3 months.

What are the best cooking methods for sand sole fillet?

Grilling, baking, and pan-searing are excellent methods to cook sand sole fillet, preserving its delicate flavor and texture.

Is sand sole fillet sustainable?

Sustainability varies by fishing practices; check for certifications like the Marine Stewardship Council (MSC) to ensure responsible sourcing.

What dishes can I make with sand sole fillet?

Sand sole fillet can be used in various dishes, including fish tacos, fish curry, or simply served with a lemon butter sauce.

How can I tell if sand sole fillet is fresh?

Fresh sand sole fillet should have a mild ocean smell, firm texture, and translucent appearance. Avoid fillets that smell overly fishy or have a dull color.

What are the health benefits of eating sand sole fillet?

Eating sand sole fillet can provide high-quality protein, essential vitamins, and omega-3 fatty acids, contributing to overall health and well-being.

Related Superfoods
Abalone Fresh Abalone Aged Blue Cheese
Comparisons
Fresh Sand Sole Fillet vs Alaska Plaice Fillet Fresh Sand Sole Fillet vs Albacore Tuna Fresh Sand Sole Fillet vs Albacore Tuna
Nutrients
Protein in Fresh Sand Sole Fillet Calories in Fresh Sand Sole Fillet Vitamin-c in Fresh Sand Sole Fillet Magnesium in Fresh Sand Sole Fillet
Featured Guides
Health Benefits of Fresh Sand Sole Fillet Healthy Recipes with Fresh Sand Sole Fillet
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico