Sole
Sole is a flatfish commonly prepared filleted, pan-fried, baked, or used in seafood dishes.
About Sole
Sole is a flat-bodied marine fish sold whole or as fillets, with the exact species varying by market and region. It is commonly skinned or filleted before cooking and used in **pan-fried, baked, grilled, steamed, and other seafood preparations**.
The flesh is typically pale, delicate, and fine-textured, with a mild flavour that suits light sauces and simple seasonings. Commercially labelled sole can also refer to related flatfish rather than one single species.
Sole may appear as thin boneless fillets, thicker portions, or a whole cleaned fish. Skinned or filleted pieces change the preparation from a whole-fish presentation, while cooking methods alter the delicate texture; the description does not specify a particular species, origin, size, or preparation.
- Ingredient type
- whole food
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Where will you meet it?
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Find local names and written forms to help recognise this ingredient.
See local namesWhere sole appears
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Main dishes
Ingredient connections awaiting review · Coverage is still growing, including packaged snacks.
Name examples awaiting language review. Confirm the specific food or product.
Local names for sole
Names and romanised forms to recognise on menus and labels.
sole
sole
lenguado
sogliola
linguado
Seezunge
zeetong
llenguado
γλώσσα
glóssa
dil balığı
морской язык
morskoy yazyk
鳎鱼
tǎyú
シタビラメ
shitabirame
سمك موسى
samak Musa
glóssa
Romanised form
shitabirame
Romanised form
filets de sole
Search alias · Not a confirmed translation
Sole, bouillie/cuite à l'eau
Search alias · Not a confirmed translation
Sole, crue
Search alias · Not a confirmed translation
Sole, cuite à la vapeur
Search alias · Not a confirmed translation
Sole, flesh only, grilled, fillets weighed with skin
Search alias · Not a confirmed translation
Sole, frite
Search alias · Not a confirmed translation
Sole, grillée/poêlée
Search alias · Not a confirmed translation
Sole, rôtie/cuite au four
Search alias · Not a confirmed translation
samak Musa
Romanised form
tǎyú
Romanised form
morskoy yazyk
Romanised form
Available names only. Languages may be spoken in other countries; a name alone does not identify every ingredient in a dish.
Name not available yet.
A name in English has not been added for sole. Choose another language to see its available names.
Sole nutrition & diet
Sole nutritional value
Reference: Sole, raw
Per 100 g of the edible portion of the explicitly named reference food.
- Calories
- 77.3kcal
- Protein
- 18.0g
- Carbs
- Trace
- Fat
- 0.6g
Trace: the source reports a very small amount per 100 g, not zero. No exact quantity is available to calculate for a different portion.
Per 100 g edible portion. ANSES Ciqual 2025; energy and protein follow EU Regulation 1169/2011 (protein = nitrogen × 6.25); carbohydrate excludes fibre. Values describe this food form, not every brand or recipe. Reused under the Etalab Open Licence 2.0: https://www.etalab.gouv.fr/licence-ouverte-open-licence/.
Portions & preparation
Identify the sole species and whether the reference covers raw fillet, cooked fillet, skin-on portion, or a complete dish. Pan-frying, baking, steaming, and breading alter the prepared serving through moisture and added ingredients. Exclude bones, oil, crumbs, sauces, and garnishes when appropriate.
Compare the right form: Match the identified sole species and edible fillet form, including skin status and raw or cooked state; separate breading, oil, and sauce.
Diet considerations
Sole is animal-derived flatfish. Plain fillet differs from preparations using butter, egg, flour, crumbs, dairy, or mixed seafood. Cereal coatings and starch-based accompaniments change compatibility and carbohydrate patterns, while the fish portion itself should be distinguished from the complete fried, baked, or sauced dish.
AI-authored reading notes · Awaiting editorial review. Measured values, where available, have a separate source above.
Dietary compatibility
- VeganTypically incompatible
- VegetarianTypically incompatible
- PescatarianTypically compatible
- KetoMay be compatible
- PaleoMay be compatible
- Low-carbMay be compatible
- HalalNot established
- KosherNot established
What these diet assessments mean
- Vegan · Typically incompatible
- The ingredient profile identifies an animal-derived food or derivative.
- Vegetarian · Typically incompatible
- The profile identifies animal flesh, seafood or a derivative excluded by a vegetarian diet.
- Pescatarian · Typically compatible
- Seafood fits this pescatarian definition. Added meat-based stock or other ingredients would need checking separately.
- Keto · May be compatible
- The plain form may fit a carbohydrate-restricted diet. Check the portion, added sugar, coatings and sauces against the nutrition values above.
- Paleo · May be compatible
- May fit a paleo pattern, depending on the cut or form, processing and added ingredients.
- Low-carb · May be compatible
- The plain form may fit a carbohydrate-restricted diet. Check the portion, added sugar, coatings and sauces against the nutrition values above.
- 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.
AI-generated illustration for visual context. It does not identify a particular product or establish allergen content.
Sources & review
Nutrition reference: ANSES Ciqual 2025 — Sole, crue ↗. 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: .