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Breaded sole with sauce Calories
Protein-rich sole with breading and sauce, adding carbs and fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded sole with sauce (160 g) has 336 calories. That works out to 210 calories per 100 g. It contains 17.9 g of carbs, 25.3 g of protein, 16.6 g of fat and 1.1 g of fiber. Its 2.1 µg of B12 covers 87% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Breaded sole with sauce Nutrition Facts
Selected: 1 piece (medium) · 160 g
336
KCAL / 160G
Carbs
17.9g
· 7% DV
Protein
25.3g
· 51% DV
Fat
16.6g
· 21% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 31% · Fat 47%
Breaded sole with sauce nutrition facts table · 1 piece (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | |
| Total fat | 16.6 g | 21% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.1 g | |
| Sodium | 512 mg | 22% |
| Total carbohydrate | 17.9 g | 7% |
| Fiber | 1.1 g | 4% |
| Protein | 25.3 g | 51% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Breaded sole with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 160 g | 336 kcal |
| 1 piece (thin) | 70 g | 147 kcal |
| 1 piece (small) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (half) | 120 g | 252 kcal |
| 1 piece (thick) | 190 g | 399 kcal |
| 1 piece (large) | 240 g | 504 kcal |
| 1 serving (jumbo) | 300 g | 630 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Breaded sole with sauce
How do you make breaded sole with sauce?
Breaded sole with sauce is made by coating sole fillets in flour, egg and breadcrumbs, then frying or baking them until cooked through. Add the sauce just before serving, or serve it on the side, to help the coating stay crisp.
What sauce goes best with breaded sole with sauce?
Lemon butter, tartar sauce and a light garlic sauce all pair well with breaded sole with sauce. The fish has a delicate flavour, so keep the sauce restrained; serving it alongside the fillet rather than pouring it over preserves more crunch.
What should you serve with breaded sole with sauce?
Breaded sole with sauce goes well with a green salad, steamed vegetables or potatoes. For a fuller meal, add rice or crusty bread, and choose a lighter side if the sauce is rich or creamy.
How do you stop the coating falling off breaded sole with sauce?
Dry the sole fillets well before coating them, then press the flour, egg and breadcrumbs on in sequence. Let the coated fish rest briefly before cooking, and avoid turning it repeatedly; a firm crust is less likely to separate.
Can you bake breaded sole with sauce instead of frying it?
Yes, you can bake breaded sole with sauce instead of frying it. Arrange the coated fillets in a single layer, lightly brush or spray them with oil, and bake until the fish is opaque and flakes easily. Add sauce at the table to keep the crust crisp.
How can you tell when breaded sole with sauce is cooked?
Breaded sole with sauce is cooked when the flesh is opaque and separates easily into flakes at its thickest point. Check the fish itself rather than relying only on the breading’s colour, which can brown before the centre is done.
Can you freeze breaded sole with sauce?
Yes, but freeze the cooked fish and sauce separately for better texture. Cool the fish promptly, pack it airtight, and thaw it in the refrigerator before reheating; an oven or air fryer helps the breading crisp up again.
How long does breaded sole with sauce keep in the fridge?
Store leftover breaded sole with sauce in a covered container in the refrigerator and eat it within three to four days. Keep the sauce separate if possible, and refrigerate leftovers promptly rather than leaving cooked fish out.
Can you reheat breaded sole with sauce without making it soggy?
Yes, an oven or air fryer reheats breaded sole with sauce more effectively than a microwave. Warm the fish until hot throughout and add the sauce afterward; reheating it already covered in sauce tends to soften the coating.
Is breaded sole with sauce a good choice for weight loss?
Breaded sole with sauce can fit a weight-loss meal, but the coating and sauce add energy beyond the lean fish itself. A smaller portion with vegetables and a lighter sauce can make the meal more filling without relying on extra breading.
Breaded sole with sauce Vitamins & Minerals
Vitamins
B12
2.08µg · 87% DV
B3
6.08mg · 38% DV
B6
0.34mg · 20% DV
B2
0.19mg · 15% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
304mg · 43% DV
Iodine
38µg · 25% DV
Sodium
512mg · 22% DV
Potassium ⭐
432mg · 13% DV
Breaded sole with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded sole with sauce
To burn the 336 calories in 1 piece (medium) (160 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breaded sole with sauce?
Breaded sole with sauce is made from sole fillets coated in crumbs, cooked until golden and served with a sauce; the exact sauce depends on the recipe. It works as a straightforward fish main at home or in a restaurant, rather than pointing to one particular regional tradition.
The coating adds a crisp contrast to the tender, mild fish, while the sauce makes the dish richer. It is commonly served with potatoes or vegetables and a wedge of lemon. Sole provides protein—15.8 g per 100 g here—while the breading and sauce contribute carbohydrates and fat. For a lighter plate, bake the fish and serve the sauce on the side.
How Nutritious Is Breaded sole with sauce?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breaded sole with sauce Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breaded sole with sauce Contain Allergens?
Contains these allergens:
Which Diets Is Breaded sole with sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded sole with sauce Fat Profile
SATURATED
3.36g
MONOUNSATURATED
6.08g
POLYUNSATURATED
3.68g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.