Know what’s on your plate
Flatfish flounder and sole species
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 70 kcal —
- Protein 12 g 25%
- Carbohydrate 0 g 0%
- Fat 1.9 g 2%
- Saturated fat 0.4 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 296 mg 13%
- Cholesterol 45 mg 15%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 10 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 2.8 µg 14%
- Vitamin E 0.63 mg 4%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 1 mg 7%
- Pantothenic acid (B5) 0.19 mg 4%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 5 µg 1%
- Vitamin B12 1.1 µg 47%
- Choline 65 mg 12%
Minerals
- Calcium 21 mg 2%
- Iron 0.18 mg 1%
- Magnesium 18 mg 4%
- Phosphorus 252 mg 20%
- Potassium 160 mg 3%
- Zinc 0.32 mg 3%
- Copper 0.02 mg 2%
- Manganese 0.01 mg 1%
- Selenium 26.6 µg 48%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 70 | 12 g | 0 g | 1.9 g |
| 1 × oz, boneless | 28.4 g | 20 | 3.5 g | 0 g | 0.5 g |
| 1 × fillet | 163 g | 114 | 20 g | 0 g | 3.1 g |
| 1 × oz | 85 g | 60 | 11 g | 0 g | 1.6 g |
| 2 × oz, boneless | 56.7 g | 40 | 7 g | 0 g | 1.1 g |
| ½ × oz, boneless | 14.2 g | 10 | 1.8 g | 0 g | 0.3 g |
| 3 × oz, boneless | 85.1 g | 60 | 11 g | 0 g | 1.6 g |
| 4 × oz, boneless | 113.4 g | 79 | 14 g | 0 g | 2.2 g |
Similar foods
- Flatfishraw70 kcal / 100 g
- Flounder or soleraw67 kcal / 100 g
- Plaiceraw85 kcal / 100 g
- Wide-eyed flounderraw82 kcal / 100 g
- Flounderraw86 kcal / 100 g
- Soleraw80 kcal / 100 g
- Plaice filletfried or simmered112 kcal / 100 g
- Lemon soleflesh only, raw73 kcal / 100 g
- Common soleraw77 kcal / 100 g
- European plaiceraw89 kcal / 100 g
Questions about Flatfish flounder and sole species
How do you cook flounder or sole fillets in a frying pan?
Pat the fillets dry, season and dust lightly with flour. Fry in a little butter or oil over medium heat for about 2–3 minutes per side, until opaque and the flesh flakes easily.
How long should you bake flounder or sole?
Bake fillets in a preheated oven at 200°C for about 10–12 minutes; thicker pieces may need longer. They are ready when opaque and easily separated with a fork, or when the centre reaches 63°C.
How do you make sole meunière?
Dust sole fillets lightly with flour, then fry them in butter until golden and just cooked. Spoon over melted butter browned until nutty, add lemon juice and chopped parsley, and serve straight away.
How should you store fresh flounder or sole?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. For longer storage, wrap it airtight and freeze; thaw it in the fridge before cooking.
What can you use instead of flounder or sole in a recipe?
Plaice or lemon sole are close, mild-tasting substitutes and work well in the same pan-fried or baked recipes. Their thin fillets cook quickly, so start checking them after a few minutes.
How much protein is in a typical flounder or sole fillet?
A typical fillet weighs about 163 g and provides 20 g of protein.
Is flounder or sole a source of selenium?
Yes. A 100 g portion provides 26.6 µg of selenium, which makes it a source of this mineral.
Source: USDA FoodData Central 174196 · per 100 g · carbohydrate per EU label, fibre excluded
