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Steamed Sole
Fish
Nutri-ScoreA

Steamed Sole

Solea solea

Clinical Encyclopedia

Steamed sole is a delicate white fish known for its mild flavor and flaky texture. It is a rich source of protein and essential nutrients, making it a healthy choice for various diets.

Also known as:
Sole FishCommon Sole
Scientific NameSolea solea
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Steamed Sole VS Alaska Plaice FilletSteamed Sole VS Albacore TunaSteamed Sole VS Albacore White TunaSteamed Sole VS Albacore White Tuna LoinSteamed Sole VS Amberjack Yellowtail FilletSteamed Sole VS American Plaice

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 B121.6 µg (67%)
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, steamed sole supports muscle growth and repair, making it ideal 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

!Individuals with seafood allergies should avoid consuming sole to prevent allergic reactions.
!Overconsumption of fish may lead to exposure to environmental contaminants, so moderation is advised.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients. Pair with herbs and lemon for enhanced flavor.

Smart Selection & Storage

How to Select

Choose sole that has a fresh, mild scent and firm flesh. Look for clear, bright eyes and shiny skin.

How to Store

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

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish have higher mercury levels, sole is generally considered low in mercury.
MythSteaming fish removes all nutrients.
RealitySteaming preserves most nutrients, making it a healthy cooking method.
MythFish is not a good source of protein.
RealityFish, including sole, is an excellent source of high-quality protein.

Healthy Recipes

Lemon Herb Steamed Sole

A refreshing dish featuring steamed sole infused with zesty lemon and aromatic herbs, perfect for a light lunch.

Ingredients
  • 2 sole fillets
  • 1 lemon (sliced)
  • 1 tablespoon fresh parsley (chopped)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Place the sole fillets on a steaming plate and season with salt and pepper.
  2. 2. Top with lemon slices and sprinkle with parsley and dill.
  3. 3. Steam for 8-10 minutes until the fish is opaque and flakes easily.

Mediterranean Steamed Sole with Olives

This dish combines the delicate flavor of sole with the briny taste of olives and tomatoes for a Mediterranean twist.

Ingredients
  • 2 sole fillets
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup black olives (sliced)
  • 1 tablespoon olive oil
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Arrange the sole fillets in a steamer and season with salt, pepper, and oregano.
  2. 2. Top with cherry tomatoes and olives, then drizzle with olive oil.
  3. 3. Steam for 10-12 minutes until the fish is cooked through.

Ginger Soy Steamed Sole

A flavorful Asian-inspired dish where steamed sole is marinated in ginger and soy sauce, offering a healthy and savory meal.

Ingredients
  • 2 sole fillets
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger (grated)
  • 1 teaspoon sesame oil
  • 1 green onion (sliced)
Instructions
  1. 1. In a bowl, mix soy sauce, ginger, and sesame oil, then marinate the sole fillets for 15 minutes.
  2. 2. Place the marinated sole in a steamer and top with green onion.
  3. 3. Steam for 8-10 minutes until the fish is tender.

Coconut Curry Steamed Sole

A delightful dish where sole is steamed in a fragrant coconut curry sauce, bringing a taste of the tropics to your table.

Ingredients
  • 2 sole fillets
  • 1/2 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. In a small bowl, mix coconut milk, curry paste, and lime juice.
  2. 2. Place the sole fillets in a steamer and pour the coconut mixture over them.
  3. 3. Steam for 10-12 minutes and garnish with fresh cilantro before serving.

Garlic and Spinach Steamed Sole

This healthy recipe features steamed sole served on a bed of garlic sautéed spinach, delivering rich flavors and nutrients.

Ingredients
  • 2 sole fillets
  • 2 cups fresh spinach
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté garlic in olive oil until fragrant, then add spinach and cook until wilted.
  2. 2. Season the sole fillets with salt and pepper and place them in a steamer.
  3. 3. Steam for 8-10 minutes and serve on top of the garlic spinach.

Spicy Mango Salsa Steamed Sole

A vibrant dish where steamed sole is topped with a fresh and spicy mango salsa, perfect for a summer meal.

Ingredients
  • 2 sole fillets
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (deseeded and minced)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Combine mango, red onion, jalapeño, lime juice, and salt in a bowl to make the salsa.
  2. 2. Season the sole fillets with salt and place them in a steamer.
  3. 3. Steam for 8-10 minutes and serve topped with the mango salsa.

Herbed Quinoa and Steamed Sole

A wholesome dish featuring steamed sole served over a bed of herbed quinoa, providing a complete and nutritious meal.

Ingredients
  • 2 sole fillets
  • 1 cup cooked quinoa
  • 1 tablespoon fresh basil (chopped)
  • 1 tablespoon fresh parsley (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Mix cooked quinoa with basil, parsley, salt, and pepper.
  2. 2. Season the sole fillets and place them in a steamer.
  3. 3. Steam for 8-10 minutes and serve over the herbed quinoa.

Zucchini Noodles with Steamed Sole

A light and healthy dish where steamed sole is served with spiralized zucchini noodles and a light garlic sauce.

Ingredients
  • 2 sole fillets
  • 2 medium zucchinis (spiralized)
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté garlic in olive oil until fragrant, then add spiralized zucchini and cook for 2-3 minutes.
  2. 2. Season the sole fillets and place them in a steamer.
  3. 3. Steam for 8-10 minutes and serve over the zucchini noodles.

Steamed Sole with Avocado Salsa

A deliciously creamy avocado salsa complements the delicate flavor of steamed sole, making for a nutritious meal.

Ingredients
  • 2 sole fillets
  • 1 avocado (diced)
  • 1/2 cup cherry tomatoes (halved)
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. Mix avocado, cherry tomatoes, lime juice, salt, and pepper in a bowl to create the salsa.
  2. 2. Season the sole fillets and place them in a steamer.
  3. 3. Steam for 8-10 minutes and serve topped with avocado salsa.

Frequently Asked Questions (FAQ)

Is steamed sole healthy?

Yes, steamed sole is low in calories and high in protein, making it a healthy choice.

How should I cook sole?

Steaming is recommended to preserve its delicate flavor and nutrients.

Can I eat sole if I have a seafood allergy?

No, individuals with seafood allergies should avoid sole.

What are the nutritional benefits of sole?

Sole is rich in protein, omega-3 fatty acids, and essential vitamins and minerals.

How often can I eat sole?

It is safe to eat sole a few times a week, but be mindful of overall fish consumption.

What is the best way to season steamed sole?

Lemon, herbs, and light spices complement the mild flavor of sole well.

Is sole sustainable?

Sustainability varies by fishing practices; check for certifications when purchasing.

Can I freeze steamed sole?

Yes, cooked sole can be frozen, but it is best consumed fresh for optimal taste.

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Nutrients
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Featured Guides
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