Sole Fish – Facts, Alternatives, and Health Benefits

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. 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.

Nutritional Facts about Sole Fish

According to the USDA, one hundred grams of cooked flounder or sole has around 15 grams of protein or 30% of the reference daily intake (RDI) for people ages 19 to 30. One hundred grams of the same cooked fish also has 44% of the RDI for phosphorus, 59% of the RDI for selenium, and 55% of the RDI for vitamin B12. It also has some sodium, magnesium, zinc, vitamin D3, vitamin B6, vitamin B3, and other nutrients. Sole is filled with amino acids.

Health Benefits of Sole Fish

Protein aids the body in growing tissue such as muscles, bones, and skin. Phosphorous helps bone health, aids in the building and healing of cells, and even play a role in making DNA. Selenium boosts thyroid health and is an antioxidant. Vitamin B12 helps with DNA, nerve, and red blood cell production.

Taste and Texture of Sole Fish

Although it hangs out near the ocean’s bottom, it is often considered the cream that rises to the top when it comes to flavor and texture. Sole has a mild taste and white flaky meat. It coordinates well with a variety of side dishes.

Fun Facts about Sole Fish

The sole is a weird fish: Unlike most other animals, it has both of its eyes on one side of its head! (Do you believe in aliens now?) Even weirder, the sole starts out with an eye on each side of its head when it hatches, but eventually, both eyes are on one side. Its name comes from the Latin word solea, which means “sandal,” because this fish is flat, like a sandal. Indeed, this fish often lies flat on the ocean floor to hide from predators. This fish can reach the age of 45!

Drawbacks and Health Concerns Pertaining to Sole Fish

Toxic substances can accumulate in fishes’ bodies and can be ingested by humans when they eat the fish. Some types of fish, like sole, have a greater chance of having these chemicals. In addition, the big nets used to ensnare sole can disrupt habitats on the bottom of the ocean. This fish also does not have as many omega-3 fats as many other types of fish.

Alternatives to Sole Fish

Try the less-toxic and mild-tasting Pacific halibut or rainbow trout instead of it. Consider tilapia, as it also has a mild taste, contains fewer chemicals, is high in nutrients (especially selenium), and is cheaper than sole-fish. Keep in mind that farm-raised tilapia from China can be toxic.

Although it has a delicious flavor and contains certain nutrients, the drawbacks could outweigh the benefits. It’s up to you to decide whether or not to eat this fish. If you are pregnant, be especially careful about eating it and other possibly toxic fish. After all, this fish is not your “sole” option when it comes to seafood!