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Kitchen Dictionary: sole


Season: available year-round

How to prepare: braise, broil, fry, grill, poach, saute, steam

Matches well with: almonds, anchovies, bearnaise sauce, bechamel sauce, bread crumbs, butter, capers, carrots, cayenne, Champagne, chives, cilantro, cream, garlic, hollandaise sauce, leeks, lemon, lobster, Marsala, mint, morels, mushrooms, mustard, nutmeg, olive oil, onions, orangess, oysters, paprika, Parmesan cheese, parsley, pepper, peppers, port, salt, scallions, shallots, shrimp, Tabasco sauce, thyme, tomatoes, truffles, vinaigrette, white wine

Substitutions: flounder, turbot, orange roughy, ocean perch

More Sole Recipes
Popular Sole Recipes
Broiled Sole Parmesan
Crispy Pan-Fried Sole
Easy Pan Fried Sole Fish With Lemon-Butter Sauce

Nutrition Facts

Calculated for 1 fillet
Amount Per Serving %DV
Calories 114
Calories from Fat 28 (24%)
Total Fat 3.1g 4%
Saturated Fat 0.7g 3%
Monounsaturated Fat 0.0g
Polyunsaturated Fat 0.6g
Trans Fat 0.0g
Cholesterol 73mg 24%
Sodium 482mg 20%
Potassium 260mg 7%
Total Carbohydrate 0.0g 0%
Dietary Fiber 0.0g 0%
Sugars 0.0g
Protein 20.2g 40%

How is this calculated?