While it sounds like they swim around the shores of southern England, today they rarely do and because we normally have to import it, this fish can be expensive. Also known as Sole Meunière, the meat is lean, firm yet delicate and its meaty texture is full of flavour. This versatile fish can be cooked whole or filleted and then either grilled, fried or poached.
A rich source of: protein, vitamin A, Vitamin E, vitamin D.
Dover Sole
| Energy (kcal) | 89 |
| Energy (kJ) | 374 |
| Water (g) | 80 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 18.1 |
| Protein (g)/100kcal | 20.3 |
| Protein % of calories | 81.3 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 1.8 |
| Fat (g)/100kcal | 2 |
| Fat % of calories | 18.2 |
| Satd FA /100g fd (g) | N |
| Mono FA /100g food (g) | N |
| Poly FA /100g food (g) | N |
| Sodium (mg) | 91 |
| Potassium (mg) | 608 |
| Calcium (mg) | 8 |
| Magnesium (mg) | 42 |
| Phosphorus (mg) | 331 |
| Iron (mg) | 1 |
| Copper (mg) | 0 |
| Zinc (mg) | 3 |
| Chloride (mg) | 84 |
| Manganese (mg) | 0 |
| Selenium (µg) | 36 |
| Iodine (µg) | 0 |
| Vitamin D (µg) | 1 |
| Vitamin E (mg) | 0.4 |
| Thiamin (mg) | 0.6 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 13.7 |
| Tryptophan/60 (mg) | 7.9 |
| Niacin equivalent (mg) | 21.6 |
| Vitamin B6 (mg) | 0.4 |
| Vitamin B12 (µg) | 0.7 |
| Folate (µg) | 8 |
| Pantothenate (mg) | 1.1 |
| Biotin (µg) | 6.2 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 50 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |