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Common sole

Common sole is a flat marine fish with delicate white flesh and mild flavour, sold whole or as fillets and often pan-fried, baked or grilled.

Common sole — illustrative ingredient image

About Common sole

Common sole is a flat marine fish with a pale underside and a darker upper side. Its edible flesh is white, delicate and fine-textured, with a mild flavour; it is sold whole, skinned or as fillets.

It is often cooked simply by pan-frying, baking or grilling, since the thin fillets cook quickly. Fresh and frozen fish, whole fish and boneless portions are different forms. The name identifies a particular sole-type fish and should not be used as a general label for every flatfish sold as sole.

Ingredient type
whole food

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Where common sole appears

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Name examples awaiting language review. Confirm the specific food or product.

Local names for common sole

Names and romanised forms to recognise on menus and labels.

English

common sole

English

raw common sole

Search alias · Not a confirmed translation

Available names only. Languages may be spoken in other countries; a name alone does not identify every ingredient in a dish.

Common sole nutrition & diet

Common sole nutritional value

Reference: Common sole, wild, fillet, raw

Per 100 g of 100 g edible portion in the named official reference form.

Calories
83kcal
Protein
18.9g
Carbs
0.0g
Fat
0.8g

Official national food-composition reference. The displayed food form is part of the estimate; cultivar, recipe, brand, processing and preparation can change values.

Compare raw and cooked flesh separately and account for whether the sample includes skin or bones. Whole fish and boneless fillets differ in edible yield; cooking fat and other additions change prepared portions.

Dietary compatibility

  • Vegan
    Not established
  • Vegetarian
    Not established
  • Pescatarian
    Not established
  • Keto
    Not established
  • Paleo
    Not established
  • Low-carb
    Not established
  • Halal
    Not established
  • Kosher
    Not established
What these diet assessments mean
Vegan · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Vegetarian · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Pescatarian · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Keto · Not established
A defined serving and sourced carbohydrate data are needed before assessing this dietary pattern.
Paleo · Not established
The ingredient form and processing have not been assessed against this dietary pattern.
Low-carb · Not established
A defined serving and sourced carbohydrate data are needed before assessing this dietary pattern.
Halal · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish halal status.
Kosher · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish kosher status.

For the plain ingredient · Awaiting review. Diet compatibility is not allergy suitability or halal/kosher certification. Keto and low-carb depend on the portion.

Reviewed ingredient entryIngredient reference · Preparations vary

AI-generated illustration for visual context. It does not identify a particular product or establish allergen content.

Sources & review

Nutrition reference: FAO/INFOODS uFiSh 1.0 (2016) — 091043 ↗. Values are scaled from 100 g of the recorded edible form. Individual portions have no assumed fixed weight.

Expanded overview, name examples and nutrition notes are database drafts awaiting editorial review. Numeric nutrition values, where shown, have their own source and food-form reference.

The ingredient description and dish connections come from the draft catalogue and may change after review.

Last recorded verification: .