Sole is a popular, delicately flavored flatfish prized for its lean, white meat. A frequent and healthy alternative to fattier fish, it is a low-calorie food that is rich in protein and several key nutrients. However, the exact caloric content can vary depending on the species of sole and, most importantly, the method of cooking. This guide breaks down the typical calorie counts and provides a full nutritional overview.
Calorie Content by Sole Species
Not all sole species are nutritionally identical. While they are all generally low in calories, slight variations exist, making it helpful to know the specific numbers for some common types.
Dover Sole
A 100-gram portion of raw Dover sole contains approximately 91 calories. It is also high in protein, with about 19 grams per 100g serving, and has a low total fat content of just over 1 gram. The fat content is primarily unsaturated, with a minimal amount of saturated fat. This makes Dover sole a heart-healthy choice for those monitoring their cholesterol and fat intake.
Lemon Sole
Often mistaken for a true sole, lemon sole is actually a type of plaice with a similarly mild flavor profile and lean texture. A 100-gram serving of raw lemon sole is among the lowest in calories, providing about 73 kcal. It offers around 16 grams of protein per 100g and is extremely low in fat, with less than 1 gram.
Petrale Sole
Petrale sole is another West Coast flatfish that is sustainably managed and a popular choice for seafood lovers. A 100-gram serving offers 91 calories, similar to Dover sole. It is an excellent source of lean protein and calcium, making it a nutritious addition to any diet.
The Impact of Cooking Method
The raw calorie count is just the starting point. The way you prepare sole will be the biggest factor in its final caloric value. Using lean cooking techniques will maintain sole's low-calorie profile, while adding oil or batter can significantly increase it.
| Preparation Method | Added Fat | Estimated Calorie Impact | Example Recipe Calories (per serving) |
|---|---|---|---|
| Steaming | None | Minimal increase | Sole en Papillote: ~140 kcal |
| Baking | Optional (minimal oil) | Slight increase | Baked Sole: ~140 kcal |
| Grilling | Optional (minimal oil) | Slight increase | Grilled Drumsticks (example): ~184 kcal |
| Pan-Frying | Adds oil/butter | Moderate increase | Sole Fillet with Oil: Higher than baked |
| Deep-Frying | Substantial oil | Significant increase | Fried Fish Fillet: 248 kcal/100g |
Nutritional Profile of Sole
Beyond its low-calorie count, sole is a highly nutritious food, offering a range of vitamins and minerals essential for good health.
- High-Quality Protein: Sole is an excellent source of complete, high-quality protein, which is vital for building and repairing muscle tissue and for overall bodily function.
- Low in Fat: Sole is a lean fish, meaning it is low in fat, particularly saturated fat. This makes it a great choice for a heart-healthy diet.
- Rich in Selenium: Sole contains significant amounts of selenium, a powerful antioxidant that supports thyroid function and protects the body from oxidative stress. Pacific Dover Sole, for example, is noted for its particularly high selenium levels.
- Good Source of B Vitamins: The fish provides important B vitamins, including Vitamin B12 and Niacin, which are crucial for energy metabolism, nerve function, and red blood cell formation.
- Essential Minerals: Sole is a source of phosphorus, which is important for strong bones and teeth, and magnesium, a mineral involved in hundreds of metabolic processes.
- Low in Mercury: As a smaller, bottom-dwelling flatfish, sole tends to have lower mercury levels compared to larger predatory fish. The FDA has monitored mercury concentrations in sole, indicating relatively low levels.
Healthy and Flavorful Low-Calorie Sole Recipes
To keep your sole dish light and healthy, focus on cooking methods that minimize added fats. Here are some simple, delicious ideas:
- Parchment-baked sole: Place fillets in a parchment paper packet with herbs, citrus slices (such as lemon or orange), and vegetables. The steaming process locks in moisture and flavor without extra oil.
- Simple sauté with herbs: Lightly sauté the sole fillets in a small amount of grapeseed oil (or other healthy oil), and season with fresh thyme, salt, and pepper.
- Steamed with vegetables: Steam sole fillets over a bed of bok choy or other greens. Finish with a drizzle of soy sauce or sesame oil for a flavorful, low-calorie meal.
- Grilled sole with lemon: For a smoky flavor, grill sole fillets with a light brush of olive oil and a squeeze of fresh lemon juice.
Conclusion
In summary, sole is an excellent, low-calorie protein source that is versatile and can be part of a healthy diet. The number of calories in a sole is directly tied to both the species and, more significantly, the cooking method employed. By choosing leaner preparation methods like steaming, baking, or grilling, you can enjoy all the nutritional benefits of sole, including its high protein content and rich mineral profile, without significantly increasing its caloric density. The delicate, mild flavor of sole makes it a great canvas for fresh, simple seasonings that won't add unnecessary calories. To learn more about sole and sustainable seafood practices, you can visit the NOAA Fisheries website.
