Super source
Protein
18.5 g · 37% DV target
A prized flatfish with a delicate, buttery texture and mild flavor, sole is a premier source of lean, high-quality protein that supports cardiovascular health.
Sole is a lean fish that provides a high concentration of essential amino acids (the building blocks of protein that the body cannot produce on its own), including notably high levels of lysine and leucine.
As a lean seafood option, sole is incorporated into dietary patterns recommended by major health institutions to reduce the risk of cardiovascular disease .25
Consumption of seafood like sole during pregnancy and lactation is well-established as a beneficial practice for supporting child neurocognitive development .8
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
18.5 g · 37% DV target
0.36 g · Top 9% of fish & seafood
0.21 g · 86% DV target
5.33 μg · 27% DV target
3.33 mg · 21% DV target
0.64 μg · 27% DV target
Store in the coldest part of the fridge, ideally on ice.
Wrap tightly to prevent freezer burn.
Sustainability varies significantly by catch method and specific species; MSC-certified Dover sole is preferred.
As sole mature, their eyes physically migrate to one side of their head, allowing them to lie flat and camouflaged on the ocean floor.