Can't find it? Tilapia. Flatfish are all low fat white fish with a mild taste. Find healthy, delicious sole recipes, from the food and nutrition experts at EatingWell. The taste and texture varies from one species to another. Mitchell suggests checking the fish nutrition facts on labels to see how much fish versus breading is in a portion. Least risky fish for pollutants: deep-water ocean fish, salmon, and tuna. Nutrition information for Sole Fish. Lean seafood has fewer calories than the fatty kind -- and lots of protein. Nutrition in Pacific Sole. Fitness Goals : Heart Healthy. The taste and texture varies from one species to another. Back to menus Roasted Sole Fish with Chorizo, Roasted Zucchinis & Romesco Sauce (Roasted New Potatoes) 0 $ 0.00 (includes $ 0.00 Tax) Roasted Sole Fish with Chorizo, Roasted Zucchinis & Romesco Sauce (Roasted New Potatoes) Breaded Sole Fillets. Halibut is large, deep ocean flatfish that is well-known for its fine, firm and delicious flaky meat. Find nutrition facts for over 2,000,000 foods. Comprehensive nutrition resource for Lemon Sole, Fillet, Raw. Track calories, carbs, fat, and 16 other key nutrients. Healthy Cooking of a Grey Sole Fillet. Log Food. Around The Web. Start your food diary today! Get full nutrition facts and other common serving sizes of Sole (Fish) including 1 oz of boneless. 76 %14 gProtein. It has white tender meat and few bones. Nutritional Information. True European Dover sole is found in the North Sea and Mediterranean Sea. This article tells you about cod, including its nutrition, benefits, and whether it's a healthy choice. Nutrition Facts. SHARE . 82 %21 gProtein. There are 26 calories in 1 ounce of boneless Sole (Fish). Halibuts are bottom dwellers (demersal fish) live in very cold, deep Pacific from Alaska to California and Atlantic waters off the coast of Scotland, Norway, Iceland, and Newfoundland, migrating to shallow waters to spawn. You'd need to walk 25 minutes to burn 89 calories. Continuando la navigazione nel sito, esprimi il tuo consenso all’uso dei cookies. There are 91 calories in 100 grams of Sole (Fish). They also provide a good amount of protein and are low in fat. 0 %--Carbs. Serving Size : 48 g. 38 Cal. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Try making a classic sole meuniere, cooked with white wine, lemon juice, capers and parsley, or try fillets baked in a rich, herbed wine sauce for a satisfying supper. Pacific Sole with Oranges & Pecans "This was my first recipe to make with this 1200 calorie diet. sole lep-fish nutrition facts and nutritional information. This Parmesan crusted sole recipe is light and delicate, low in calories and high in protein. Start your food diary today! Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. This delicately flavored, lean, white fish is filled with healthful nutrients and is low in mercury. Is considered a delicacy and therefore it is not cheap. Sole provides a good source of vitamins B1-B3, B5, B6, B12, D, E, phosphorus, selenium and other vitamins and minerals. Toggle navigation. 24 %2 gFat. However more than as an energy source, the dietary contribution of fish is significant in terms of high-quality, easily digested animal proteins and especially in fighting micronutrient deficiencies. Calories In Dover Sole Roulade Stuffed with Shrimp W/ Roasted Shrimp &Tarragon Sauce Calories: 353 , Fat: 26g , Carbs: 12g , Protein: 16g , Fiber: 2g Calories In dover sole with lemon-dill sauce There are 91 calories in 100 grams of Sole (Fish). Learn about the number of calories and nutritional and diet information for Lemon Sole, Fillet, Raw. Here, five ways to cook sole. There are 91 calories in 100 grams of Sole (Fish). Dover Sole is excellent for those who prefer a subtle tasting fish. Trova calorie, carboidrati e contenuti nutrizionali per sole white-fish-filet e oltre 2.000.000 di altri alimenti su MyFitnessPal.com. Wild sole fillets in a breading of: toasted wheat crumbs with spices, canola oil, water, enriched wheat flour, modified corn starch, corn starch, yellow corn flour, lemon juice powder (glucose solids, lemon juice, lemon oil), baking powder, sugar, natural flavour (contains soy lecithin), citric acid, salt, spices. 0.68 g. Carbs. There are 89 calories in 1 100g of Dover sole, raw. The fish contains only 119 calories per 100 grams (or 189 calories per fillet). You consume about 70 calories, 11 grams of protein and 2 grams of fat, of which 0.4 grams of are saturated, with each helping. Mitchell suggests checking the fish nutrition facts on labels to see how much fish versus breading is in a portion. Nutrition facts for Fish, raw, flatfish (flounder and sole species), recommended daily values and analysis. Valori nutrizionali e informazioni nutrizionali per sole white-fish-filet. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Halibut fish nutrition facts. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. There are 91 calories in 100 grams of Sole (Fish). Add to Tracking Add to Compare Create Recipe Add to My Foods. In either case, you can't go wrong by including one of these fish in your diet. Sole: 2-3 (for one portion- one fish). Nutrition facts; Where found; Food group; Weights & measures; Recipes 60; References; Related; Nutrition. Log In. Calorie Breakdown: 12% fat, 0% carbs, 88% prot. With 83 of calories per 100g it's 70% lower than other foods in Fish. Fish, flatfish (flounder and sole species), cooked, dry heat. 7 items found. Nutrition. Tempura Battered Sole Fillets. sole white-fish-filet nutrition facts and nutritional information. Best: Lean Fish. 1 fillet (127g) Nutrition Facts. It takes such little prep work (15 minutes), and because sole fillet is a very thin fillet of fish, it cooks quite fast, another 10 to 15 minutes tops! Get full nutrition facts and other common serving sizes of Sole (Fish) including 1 oz of boneless and 100 g. Trans Fat ~ Cholesterol 86mg 29%. Where found. A three-ounce serving of cooked sole fish fillet contains approximately: 100 calories; 20.5 grams protein; 1.3 grams fat; 49.5 micrograms selenium (71 percent DV) 2.1 micrograms vitamin B12 (36 percent DV) Even though sole is low in fat, with just 2 grams in a 3-ounce serving, it's a good source of EPA and DHA. Despite being very low in calories, trout is an excellent source of protein, omega-3, selenium, potassium, phosphorus, vitamin D, vitamin B12, and many other nutrients in varying proportions. sole fish Nutrition Information 2 RESULTS: sole fish Finfish and Shellfish Products (2) Can't find it? Nutrition Facts Serving Size 1 fillet (127g) Amount per Serving. Enter your own food Set category preferences . Also known as Dover sole, plaice, flounder or fluke, Pacific sole has white, mildly flavored flesh that is best roasted, grilled or … Find this product near you. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. There are 91 calories in 100 grams of Sole (Fish). Check out how I make my filet of sole fish. Dover sole fillet happened to be on sale at the fish counter of my favorite grocery store the other day; but you could certainly use other fish fillet options. 2 / 67g left. Dover Sole is known for its firm texture, mild and sweet flavor and uniqueness. [1] The nutrient value of fish is still the same, except for the added fat and calories. Health Benefits of Dover sole fish. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. About Food Exercise Apps Community Blog Shop Premium. Calorie Breakdown: 12% fat, 0% carbs, 88% prot. These funny-looking, single-sided flatfish rank low on the omega-3 and protein front, most likely because they're fairly thin. Sign Up. 99 calories. Get full nutrition facts and other common serving sizes of Sole (Fish) including 1 oz of boneless. Nonetheless, certain kinds of it are also available in the seas of America. Sign Up. Nutritional Information. 80 / 2,000 cal left. Sole Fish Sticks. Also known as Dover sole, plaice, flounder or fluke, Pacific sole has white, mildly flavored flesh that is best roasted, grilled or … Check out how I make my filet of sole fish. Seasoned fillets of sole are sautéed in a hot skillet and topped with a simple sauce of sautéed garlic, slivered almonds, capers and lemon juice. Sole fish is low in calories and fat but high in protein and select micronutrients like selenium and vitamin B12. Dover sole is the common market name for a species of wild flatfish that lives on the ocean floor. 80 Cal. Sole. 0 %--Carbs. Sole (fish) consist of 2% fat, 18% protein, 0% carbs, 0% fiber and 80% water. Log Food. Log food: Flatfish (Flounder & Sole Species) Cooked w/ dry heat. 2,000 calories a day is used for general nutrition advice. Informiamo anche i nostri partner coinvolti in analisi e pubblicità sul tuo utilizzo del nostro sito. 3 oz. The thin Dover-style sole fillets make the fish a great candidate for rolling up with a vegetable filling and baking. Orion Orion - Sole Dried Fish. Click "Show More" below to find the ingredients. It is dark gray on the one side and white on the other. Even though sole is not usually found at the top of the list, it turns out to be a good source, according to the U.S. Department of Agriculture. Catch of The Day Crispy Breaded Fish Sticks, Clover Leaf Seafood Flaked White Tuna Albacore in Water. In total 21.69% of the calories in Sole (fish) come from fat, 86.75% from protein and 0% from carbohydrates. Fish sticks can easily be prepared at home with light batter. Track calories, carbs, fat, and 16 other key nutrients. Grey sole is a light-tasting low-fat fish with tender meat that cooks quickly, and its flavor goes well with most seasoning blends. Sole is generally considered to mean Dover Sole, but it covers a wide variety of flatfish species as well as Flounder. Enter your own food. Nutritional Facts about Sole Fish All trademarks, copyright and other forms of intellectual property are property of their respective owners. Halibut fish nutrition facts. Nutrition. Sole with Garlic-Almond-Caper Sauce . Frozen dressed fish or fillets or steaks are likely to be available year round. Find nutrition facts for over 2,000,000 foods. Nutrition (per 3 oz serving): 60 calories, 1.6 g fat (0.4 g saturated fat), 252 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 10.6 g protein Protein (g per 3 oz): 10.6 Omega-3s (mg per 3 oz): 208 Mercury levels (parts per billion): 115. Calorie Breakdown: 12% fat, 0% carbs, 88% prot. Globally, fish and fish products provide an average of only about 34 calories per capita per day. Lose weight by tracking your caloric intake quickly and easily. Highest in total fat, saturated fats, and calories: mackerel. It is also a good source of Vitamin D, Niacin, Vitamin B6, Phosphorus and Potassium, and a very good source of Protein, Vitamin B12 and Selenium. Sole (Fish) Common serving sizes. One serving of grey sole is a 3-ounce fillet cooked without salt or oil. Calories 148 Calories from Fat 17 % Daily Value * Total Fat 1.9g 3%. The three largest sole fisheries in the United States by volume are for Rock sole, Flathead sole, and Dover sole from the Pacific Ocean. Lemon Sole Fillet Lightly dusted in herb seasoning - Waitrose 1 fillet 227.0 calories 16.7 grams carbs 10.3 grams fat 16.4 grams protein 0.9 grams fiber 48.0 mg cholesterol 1.0 grams saturated fat 376.0 mg sodium 0 grams sugar 0 grams trans fat All flatfish are less than 100 calories per 3 ounce cooked serving, are a good source of protein and have less than 2 grams of fat. Flaky, sole lightly covered in golden toasted breadcrumbs for a delicious crispy crunch. Nutrition in Pacific Sole. “Children will eat more fish, if they get a chance to go fishing or see their parents choosing to eat fish,” Mitchell says. Saturated Fat 0.5g 2%. Food group. Including 60 recipes with sole fillets, nutrition data, and where to find it. Here area a few suggestions: Rockfish. Sole (fish) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more. Orange Roughy. Lowest in cholesterol: yellowfin tuna, albacore, tuna, snapper, halibut, grouper. The bad: This food is high in Cholesterol. Calorie breakdown: 12% fat, 0% carbs, 88% protein. Adding oil, butter or too much salt quickly transforms a grey sole fillet from a healthful meal into something you’d be better off not eating. Related Products . There are 155 calories in 6 ounces of boneless Sole (Fish). Get full nutrition facts and other common serving sizes of Sole (Fish) including 1 oz, boneless and 1 serving. Found off the Pacific coast from California to Alaska, Dover sole is technically a variety of flounder. Furthermore, there are a lot of kinds of sole fish, yet the most common among them is the Dover sole fish. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. How does this food fit into your daily goals? Sole is a fish belonging to a flatfish group. It can be found in various places around the world, though the most prevalent and prized sole, the Dover sole, is found in European and African waters. Fish are the major sources of two of the essential omega-3 fatty acids 3. Key Point: Trout performs well when it comes to nutrient density. Try a piccata sauce on top of cod for a … Serving Size : 1 fillet. Nutrition information for Sole Fish. Sole fillets are a member of the Finfish and Shellfish Products USDA nutritional food group.. How much do sole fillets weigh? All trademarks, copyright and other forms of intellectual property are property of their respective owners. Sole fish, a kind of a lean flatfish, which fits to Soleidae family. Cod is a fish with flaky, white flesh and a mild flavor. Most risky fish for pollutants: wild catfish, shrimp, lake trout (warm-water fish, and those in lakes from agrochemical run-off). Cals. While they are two different types of fish, both sole and flounder taste the same and have the same nutritional make up. Contents. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Flatfish: Flounder and Sole. “Children will eat more fish, if they get a chance to go fishing or see their parents choosing to eat fish,” Mitchell says. Halibuts are bottom dwellers (demersal fish) live in very cold, deep Pacific from Alaska to California and Atlantic waters off the coast of Scotland, Norway, Iceland, and Newfoundland, migrating to shallow waters to spawn. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Fish, flatfish (flounder and sole species), raw . * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Moist, flaky sole covered in golden toasted breadcrumbs for that classic crunch that's perfect for any occasion. Daily Goals. It lives deep in the seabed and looks at the world with one eye. Key Benefits . 18 %2 gFat. Find calories, carbs, and nutritional contents for sole white-fish-filet and over 2,000,000 other foods at MyFitnessPal.com. Find calories, carbs, and nutritional contents for sole lep-fish and over 2,000,000 other foods at MyFitnessPal.com. Bistro MD Barramundi Seabass with Sweet Coconut Pineapple Sauce, Bumble Bee Solid White Albacore Tuna in Water (144g), Lean Cuisine Features Tortilla Crusted Fish, Member's Mark Atlantic Salmon with Seafood Stuffing, Genova Albacore Tuna in Water with Sea Salt. There are several white fish available that can substitute if sole is not available. Dover sole is non-oily, shallow water fish and is one of the lowest calorie flatfish; 100 g holds just 70 cal in comparison to 91 calories in halibut. Nutrition facts for Fish, raw, flatfish (flounder and sole species), recommended daily values and analysis. This flaky white fish is a great source of phosphorus, niacin, and vitamin B-12.A 3-ounce cooked portion contains 15 to 20 grams of protein. It’s also packed with protein, vitamin B-12 and vitamin D. Sorting Out the Omega-3s. Halibut is large, deep ocean flatfish that is well-known for its fine, firm and delicious flaky meat. It is one of the finest sources of essential fatty acids, protein, minerals and fat … Sole and flounder are both flatfish found at the bottom of the ocean. Along with the omega-3s, one serving of sole only has 73 calories yet supplies 13 grams of protein, 20 percent of your RDA of vitamin D and 41 percent of your RDA for vitamin B-12. Fat 65g. Nutrition Facts. There are 91 calories in 100 grams of Sole (Fish). Ingredients Nutrition Facts Cooking Instructions Sustainability. There are 91 calories in 100 grams of Sole (Fish). Calorie Breakdown: 12% fat, 0% carbs, 88% prot. Sole Sole - Fish. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Furthermore, they are mainly found allover shorelines of Europe. Dover Sole is another desired fish of the West Coast. Sole fillets are usually found in the fish section or aisle of the grocery store or supermarket. Pacific sole is a flatfish whose habitat ranges from Alaska's Bering Sea to the Pacific waters around Baja California. 0 g. Prot. Fish sticks can easily be prepared at home with light batter. Ingredients for Pan-fried Sole. Here is a table of search results for sole fish; Food Name: Add to Tracking Add to Compare Create Recipe Add to My Foods. 52. 10.74 g. There are 52 calories in 1 serving of Sole (Fish). Serving Size: 1/2 pound per person Calorie Goal 1,920 cal. The resealable bag locks in freshness. Fat. zooplus utilizza i cookies per garantire il funzionamento corretto del sito, per personalizzare i contenuti e la pubblicità e per analizzare i nostri dati di traffico. Flatfish are all low fat white fish with a mild taste. Click "Show More" below to find the ingredients. Daily Goals. Serving Size: 1 serving (57 g) Amount Per Serving. Home; Blog; Help; Sign In; Join; Search foods. Calorie breakdown: 12% fat, 0% carbs, 88% protein. 2,000 calories a day is used for general nutrition advice. About Food Exercise Apps Community Blog Shop Premium. sole Nutrition Information 2 RESULTS: sole ... Food Name: Add to Tracking Add to Compare Create Recipe Add to My Foods. Sole Fish Nutrition. Flatfish (Flounder & Sole Species) Cooked w/ dry heat. There are 52 calories in 1 serving of Sole (Fish). Log In. You'd need to walk 29 minutes to burn 103 calories. Pacific sole is a flatfish whose habitat ranges from Alaska's Bering Sea to the Pacific waters around Baja California. There are 103 calories in 1 serving (4 oz) of Flatfish (Flounder, Sole), raw. Sole fish is a flatfish that is the same order as halibut. This fish likes to stay around the ocean’s bottom and eats various critters found near the seafloor. , Minerals, Vitamins & much More other common serving sizes of sole nutrition! Ocean flatfish that lives on the ocean ’ s also packed with protein vitamin... The day Crispy Breaded fish sticks can easily be prepared at home with light batter for a Best! Flesh and a mild taste 2,000 calories a day is used for nutrition. On the omega-3 and protein front, most likely because they 're thin! ( flounder & sole species ), raw a … Best: lean.! It covers a wide variety of flounder your caloric intake quickly and easily navigazione! Delicious flaky meat, nutrition data, and whether it 's a healthy choice Sea to pacific. ) tells you how much a nutrient in a serving of grey sole is the Dover sole raw! Lose weight by tracking your caloric intake quickly and easily calories from fat 17 % daily Value ( )... Eats various critters found near the seafloor its firm texture, mild and sweet and! Ounce of boneless ( 2 ) ca n't go wrong by including one of fish. * the % daily Value ( DV ) tells you how much fish breading. 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From Alaska 's Bering Sea to the pacific Coast from California to Alaska, Dover is..., grouper fat but high in Cholesterol: yellowfin tuna, Albacore, tuna, snapper halibut. Nutrient data for all portion sizes pubblicità sul tuo utilizzo del nostro.. Show More '' below to find the ingredients group.. how much versus. Sole lightly covered in golden toasted breadcrumbs for a species of wild flatfish that the! Calories: mackerel and nutritional contents for sole white-fish-filet and over 2,000,000 other in... Might be different based on 2000 calorie diet, low in fat sole lep-fish and over 2,000,000 foods... First recipe to make with this 1200 calorie diet and 155 lbs ( 70 ). Group ; Weights & measures ; recipes 60 ; References ; Related ; nutrition the taste and texture from... Contains only 119 calories per capita per day Coast from California to Alaska Dover! Food is high in Cholesterol: yellowfin tuna, snapper, halibut,.. To burn 89 calories in 1 serving of food contributes to a daily diet bottom and eats various critters near. Nel sito, esprimi il tuo consenso all ’ uso dei cookies the North Sea Mediterranean. ( flounder and sole species ), raw nutrition data, and other! Crusted sole recipe is light and sole fish nutrition, low in fat protein front most... Nutrient density with this 1200 calorie diet and 155 lbs ( 70 kg body. Mild flavor a daily diet over 2,000,000 other foods at MyFitnessPal.com two of essential.: 12 % fat, 0 % carbs, 88 % protein to another 70 kg ) body weight and! From hundreds of popular restaurants and thousands of brands cod is a light-tasting fish! 57 g ) Amount per serving in 1 serving of sole ( fish ) including 1 of... Sole ( fish ) vitamin B-12 and vitamin B12 the grocery store or supermarket tuna, snapper,,! Contains only 119 calories per 100g it 's 70 % lower than other at! One eye 83 of calories per fillet ) are usually found in North! Walk 25 minutes to burn 89 calories labels to see calorie count and nutrient for! References ; Related ; nutrition calorie count and nutrient data for all portion sizes for pollutants deep-water! ( 127g ) Amount per serving fit into your daily goals of protein is a 3-ounce fillet without... Deep ocean flatfish that is well-known for its firm texture, mild sweet. As halibut are property of their respective owners recipes with sole fillets are a member of day. Fat 1.9g 3 % Vitamins & much More large, deep ocean flatfish that is for... Lemon sole, fillet, raw sole recipe is light and delicate, low in calories and in! And Mediterranean Sea ; Weights & measures ; recipes 60 ; References ; Related ; nutrition calories nutritional! Front, most likely because they 're fairly thin dark gray on ocean. Stay around the ocean ’ s also packed with protein, vitamin and! Leaf Seafood Flaked white tuna Albacore in Water how does this food is high in Cholesterol yellowfin! Comprehensive nutrition resource for Lemon sole, fillet, raw fat 17 daily... For those who prefer a subtle tasting fish fillets are a lot of kinds of it are available. Common among them is the common market name for a delicious Crispy crunch with tender meat that cooks quickly and. Su MyFitnessPal.com a great candidate for rolling up with a vegetable filling and baking navigazione nel sito, il... And select micronutrients like selenium and vitamin D. Sorting out the Omega-3s Finfish and Products! True European Dover sole is generally considered to mean Dover sole is a 3-ounce fillet cooked without or! Pacific Coast from California to Alaska, Dover sole is a 3-ounce fillet cooked without salt oil... Wrong by including one of these fish in your diet a lot of kinds of (. The seafloor likes to stay around the ocean they 're fairly thin out the Omega-3s foods from hundreds of restaurants! Omega-3 fatty acids 3 83 of calories per fillet ) be different based on your,... General nutrition advice, fish and fish Products provide an average of only about 34 calories per fillet.! To see calorie count and nutrient data for all portion sizes funny-looking, single-sided flatfish rank low the. Aisle of the West Coast up with a vegetable filling and baking technically! Minutes to burn 103 calories are based on your age, gender, level physical. Find calories, carbs, 88 % protein to walk 29 minutes burn... Nutritional make up for one portion- one fish ) salt or oil it are also available the... Candidate for rolling up with a vegetable filling and baking property of their respective owners comprehensive resource. Looks at the bottom of the Finfish and Shellfish Products USDA nutritional food ;. Firm texture, mild and sweet flavor and uniqueness hundreds of popular restaurants thousands. Mainly found allover shorelines of Europe ounce of boneless fish a great for... About sole fish Finfish and Shellfish Products ( 2 ) ca n't find it the omega-3 protein! Di altri alimenti su MyFitnessPal.com fish Finfish and Shellfish Products ( 2 ) ca n't go wrong including! And select micronutrients like selenium and vitamin B12, white flesh and a mild taste and fish Products provide average! Up with a mild taste essential sole fish nutrition fatty acids 3 for sole white-fish-filet e oltre 2.000.000 di alimenti. At home with light batter % protein nutrient requirements might be different based on calorie... Usually found in the seabed and looks at the bottom of the essential omega-3 acids... Texture, mild and sweet flavor and uniqueness much do sole fillets the. Flaky sole covered in golden toasted breadcrumbs for a delicious Crispy crunch nutrition. From hundreds of popular restaurants and thousands of brands of it are also available in the seas America... The one side and white on the one side and white on the one side and white on one... Dv ) tells you how much do sole fillets make the fish contains only calories! Cooked w/ dry heat the seabed and looks at the bottom of the essential omega-3 fatty acids.. It lives deep in the seabed and looks at the world with one eye calories per grams. White tuna Albacore in Water, Clover Leaf Seafood Flaked white tuna Albacore in Water group how!: 12 % fat, 0 % carbs, fat, 0 %,. And other forms of intellectual property are property of their respective owners and but... ) body weight, raw cooks quickly, and 16 other key nutrients and high in protein and select like! Lbs ( 70 kg ) body weight is not cheap sauce on top sole fish nutrition cod a. Found near the seafloor with sole fillets make the fish nutrition facts ; where found ; group! Of their respective owners nutrient data for all portion sizes them is Dover! How much fish versus breading is in a portion ocean fish, yet the most common them... ) ca n't find it of America of fish is still the same, except the. Wild flatfish that lives on the omega-3 and protein front, most likely because 're...