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Steamed Sole Tail
Fish
Nutri-ScoreA

Steamed Sole Tail

Solea solea

Clinical Encyclopedia

Steamed sole tail is a delicate and nutritious fish, rich in protein and low in fat, making it an excellent choice for a healthy diet. It is also a good source of essential vitamins and minerals.

Scientific NameSolea solea
Region of OriginNorth Atlantic waters, particularly around Europe.
Popular Comparisons:
Steamed Sole Tail VS Alaska Plaice FilletSteamed Sole Tail VS Albacore TunaSteamed Sole Tail VS Albacore White TunaSteamed Sole Tail VS Albacore White Tuna LoinSteamed Sole Tail VS Amberjack Yellowtail FilletSteamed Sole Tail VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories90 kcal
Water
80%
Fiber0g
Total21.0g
Protein
20g(95%)
Fats
1g(5%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Low in fat, making it suitable for weight management and heart health.
✓Rich in Vitamin B12, which supports nerve function and the production of DNA.
✓Contains selenium, an important antioxidant that helps protect cells from damage.

Possible Risks & Side Effects

!May contain allergens for individuals sensitive to fish.
!Overconsumption of fish can lead to exposure to heavy metals, depending on the source.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients. Pair with vegetables for a balanced meal.

Smart Selection & Storage

How to Select

Choose sole that has a fresh, mild scent and firm flesh. The skin should be shiny and moist, with no discoloration.

How to Store

Store fresh sole in the coldest part of the refrigerator and consume within 1-2 days. Cooked sole can be refrigerated for up to 2 days.

Myths vs Realities

MythAll fish are low in mercury.+
RealityWhile many fish are low in mercury, some species can accumulate high levels, so it's important to choose wisely.
MythFish is not a good source of protein.+
RealityFish, including sole, is an excellent source of high-quality protein.
MythYou can only eat fish if it's fried.+
RealityFish can be prepared in many healthy ways, including steaming, grilling, and baking.

Healthy Recipes

Lemon Herb Steamed Sole Tail

A light and refreshing dish featuring steamed sole tail infused with zesty lemon and aromatic herbs, perfect for a healthy meal.

Ingredients
  • 2 sole tails
  • 1 lemon (juiced and zested)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Season the sole tails with salt, pepper, lemon juice, and zest.
  2. 2. Sprinkle chopped parsley and dill over the fish.
  3. 3. Steam for 8-10 minutes until cooked through and flaky.

Mediterranean Steamed Sole with Quinoa

This dish combines steamed sole tail with a colorful quinoa salad, bringing Mediterranean flavors to your table while keeping it healthy.

Ingredients
  • 2 sole tails
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup cucumber (diced)
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Steam the sole tails for about 10 minutes until flaky.
  2. 2. In a bowl, mix quinoa, tomatoes, cucumber, olive oil, vinegar, salt, and pepper.
  3. 3. Serve the steamed sole on a bed of the quinoa salad.

Ginger Soy Steamed Sole Tail

A flavorful Asian-inspired dish featuring steamed sole tail marinated in a ginger-soy sauce, perfect for a quick and healthy dinner.

Ingredients
  • 2 sole tails
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger (grated)
  • 1 teaspoon sesame oil
  • 1 green onion (sliced)
Instructions
  1. 1. Combine soy sauce, ginger, and sesame oil in a bowl and marinate the sole tails for 15 minutes.
  2. 2. Steam the marinated sole tails for 8-10 minutes.
  3. 3. Garnish with sliced green onion before serving.

Spicy Mango Salsa Steamed Sole

A vibrant dish featuring steamed sole tail topped with a spicy mango salsa, offering a delightful blend of flavors and textures.

Ingredients
  • 2 sole tails
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and minced)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Steam the sole tails for about 10 minutes until cooked through.
  2. 2. In a bowl, combine mango, onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Top the steamed sole with the mango salsa before serving.

Garlic and Spinach Steamed Sole

A nutritious dish featuring steamed sole tail served over a bed of garlic sautéed spinach, packed with vitamins and flavor.

Ingredients
  • 2 sole tails
  • 2 cups fresh spinach
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the sole tails for 8-10 minutes until flaky.
  2. 2. In a skillet, heat olive oil and sauté garlic until fragrant, then add spinach and cook until wilted.
  3. 3. Serve the steamed sole over the garlic spinach.

Coconut Curry Steamed Sole

A deliciously creamy dish featuring steamed sole tail in a light coconut curry sauce, bringing a taste of the tropics to your plate.

Ingredients
  • 2 sole tails
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste, bringing to a simmer.
  2. 2. Add the sole tails and steam in the sauce for 10 minutes.
  3. 3. Drizzle with lime juice and garnish with fresh cilantro before serving.

Herbed Tomato Steamed Sole

A delightful dish where steamed sole tail is served with a fresh herbed tomato sauce, making for a light yet satisfying meal.

Ingredients
  • 2 sole tails
  • 1 cup cherry tomatoes (halved)
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • Fresh basil (chopped)
Instructions
  1. 1. Steam the sole tails for 8-10 minutes until flaky.
  2. 2. In a bowl, mix tomatoes, olive oil, balsamic vinegar, and basil.
  3. 3. Serve the steamed sole topped with the herbed tomato mixture.

Zucchini Noodle Bowl with Steamed Sole

A healthy and low-carb dish featuring zucchini noodles topped with steamed sole tail and a light lemon dressing.

Ingredients
  • 2 sole tails
  • 2 zucchinis (spiralized)
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Steam the sole tails for 8-10 minutes until cooked through.
  2. 2. Sauté spiralized zucchini in olive oil for 2-3 minutes until just tender.
  3. 3. Serve the zucchini noodles topped with the steamed sole and drizzle with lemon juice.

Mediterranean Stuffed Steamed Sole

A unique recipe where sole tail is steamed and stuffed with a mixture of olives, sun-dried tomatoes, and feta cheese for a burst of Mediterranean flavor.

Ingredients
  • 2 sole tails
  • 1/4 cup black olives (chopped)
  • 1/4 cup sun-dried tomatoes (chopped)
  • 1/4 cup feta cheese (crumbled)
  • Salt and pepper to taste
Instructions
  1. 1. Mix olives, sun-dried tomatoes, and feta cheese in a bowl.
  2. 2. Stuff the mixture into the sole tails and secure with toothpicks.
  3. 3. Steam for 10-12 minutes until the fish is cooked through.

Frequently Asked Questions (FAQ)

What are the health benefits of eating sole?

Sole is high in protein and low in fat, making it beneficial for muscle health and weight management.

How should I cook sole for the best flavor?

Steaming is recommended as it preserves the delicate flavor and nutrients of the fish.

Is sole a sustainable fish choice?

Sole can be sustainably sourced, but it's important to check for certifications like MSC.

Can I eat sole if I have a seafood allergy?

If you have a seafood allergy, you should avoid sole and consult with a healthcare provider.

What is the best way to store cooked sole?

Cooked sole should be stored in an airtight container in the refrigerator and consumed within 2 days.

How often can I eat sole?

Sole can be eaten several times a week as part of a balanced diet, but be mindful of sourcing.

What nutrients are found in sole?

Sole is rich in protein, Vitamin B12, Vitamin D, selenium, and phosphorus.

Is sole good for heart health?

Yes, due to its low fat content and high protein, sole can be beneficial for heart health.

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Comparisons
Steamed Sole Tail vs Alaska Plaice Fillet Steamed Sole Tail vs Albacore Tuna Steamed Sole Tail vs Albacore Tuna
Nutrients
Protein in Steamed Sole Tail Calories in Steamed Sole Tail Vitamin-c in Steamed Sole Tail Magnesium in Steamed Sole Tail
Featured Guides
Health Benefits of Steamed Sole Tail Healthy Recipes with Steamed Sole Tail