Sole (Fin Fish variety)
Sole is a fin fish, known for its mild flavor profile, and rich in essential nutrients like Vitamin D, Vitamin B12, Niacin.
Regional names
Sole
Origin
Sole is cataloged inside the fin fish lane of seafood — fish.
Native region
Global temperate and subtropical zones
Season
Available year-round depending on form, preservation, or sourcing
Food Combinations & Timing
Avoid consuming with: Milk and dairy products
Waiting Interval: Wait at least 2 hours
Mixing fish (high-protein animal meat) with milk (dairy) results in a highly divergent digestive enzyme requirement. This mismatch slows down gut motility and can trigger skin sensitivities or indigestion in sensitive individuals.
Nutritional profile
Calories
93 kcal / 100 g
Protein
18.6 g
Carbs
0 g
Fat
1.4 g
Fiber
0 g
Water content
High (68% to 78%)
Glycemic index
0
Vitamins
Minerals
Health benefits
Evidence-aligned highlights
Flavor notes
Mild
Texture
Crisp
Aroma
Fresh
Pairings
Various flavor pairings
Safety & toxicity
Edible parts
Standard edible portions
Toxic or risky parts
Discard non-food-grade or spoiled forms
Raw vs cooked
Safe to consume according to culinary standards.
Allergies & intolerances
No common allergy warning.
Drug interactions
No major interactions for normal food amounts.
Safe daily limit
Enjoy as part of a balanced diet.
Who should avoid & how to handle it
Who should avoid or moderate
Preparation & storage
Cuisine & cultural use
Common cuisines
Sole appears in Global culinary use, often because its flavor structure and prep speed fit both everyday cooking and ceremonial dishes.
Dynamic Substitutions
No alternatives recorded for this specific item. It is chemically or botanically unique in the database.
🌱 Cultivation & Production
Discover how sole is obtained, produced, and how you can craft or prepare it in your own kitchen.
Apartment Friendly
✗ Not Ideal for Apartments
Urban Space Advice
Cannot be grown or raised in a standard residential apartment. Requires livestock farming or professional marine harvesting.
Source Material
Wild marine capture or aquaculture farming
Primary Method
Sustainable fishing and aquaculture
Homemade Production Method
Choose high-quality fish from a sustainable, trusted source.
Store fresh fish wrapped tightly in the coldest part of the refrigerator, on a bed of ice, for up to 2 days.
Prepare safely by baking, grilling, or steaming to an internal temperature of 145°F (63°C).
Quick recipes
Recipe links for Sole have not been seeded yet, but the full nutrition, safety, preparation, cuisine, and pairing details for this ingredient are already available above.
