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Fried sole fillet Calories
Pan-fried fish fillet, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried sole fillet (120 g) has 278 calories. That works out to 232 calories per 100 g. It contains 7 g of carbs, 26.9 g of protein, 15.8 g of fat and 0 g of fiber. Its 39.6 µg of Selenium covers 72% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Fried sole fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
278
KCAL / 120G
Carbs
7g
· 3% DV
Protein
26.9g
· 54% DV
Fat
15.8g
· 20% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 39% · Fat 51%
Fried sole fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0.07 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 26.9 g | 54% |
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 Fried sole fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 278 kcal |
| ½ piece (half) | 60 g | 139 kcal |
| 1 piece (small) | 80 g | 186 kcal |
| 100 g | 100 g | 232 kcal |
| 1 cup (chopped) | 140 g | 325 kcal |
| 1 serving (medium) | 150 g | 348 kcal |
| 1 piece (large) | 170 g | 394 kcal |
| 1 serving (large) | 220 g | 510 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Fried sole fillet
How do you pan-fry a sole fillet without it falling apart?
To keep a sole fillet intact, pat it dry, heat the pan before adding it, and leave it undisturbed until the underside releases easily. Turn it once with a wide spatula; thin sole cooks quickly, so avoid prolonged frying.
How long should you fry a sole fillet?
Fry a sole fillet for only a few minutes per side, adjusting for its thickness. It is ready when the flesh turns opaque and separates easily with a fork. Watch it closely, since this delicate fish can overcook quickly.
Do you need to coat sole fillet in flour before frying?
No, flour is optional when frying sole fillet. A light dusting helps form a golden surface, but the fish can also be pan-fried without a coating. Pat it dry first and shake off excess flour so it does not clump.
What does fried sole fillet taste like?
Fried sole fillet has a mild, delicate flavor and tender texture, so it pairs well with lemon, herbs, or a simple sauce. Its subtle taste is easily overwhelmed by heavy seasoning, so keep the coating and accompaniments relatively light.
Is sole the same fish as flounder?
No, sole and flounder are different kinds of flatfish, though their names are sometimes used loosely in markets and recipes. Sole fillets are typically delicate and thin, so they often need less cooking time than thicker fish portions.
What should you serve with fried sole fillet?
Serve fried sole fillet with lemon and a fresh salad, steamed vegetables, or roasted potatoes. Rice or a mild grain also works for a fuller meal. Choose sides that complement the fish’s delicate flavor rather than masking it.
Can you fry sole fillet from frozen?
It is better to thaw sole fillet in the refrigerator before frying. A frozen fillet can release excess water, brown unevenly, and remain cold in the middle while the outside overcooks. Pat the thawed fish dry before it goes into the pan.
How should you store leftover fried sole fillet?
Refrigerate leftover fried sole fillet in a covered container promptly and eat it within two days. Do not leave cooked fish at room temperature for an extended period; cool and store leftovers soon after the meal.
Can you reheat fried sole fillet?
Yes, reheat fried sole fillet gently in a covered pan over low-to-medium heat until hot throughout. A microwave also works, but can make the delicate fish soft. Reheat only the portion you plan to eat, and avoid reheating it more than once.
Is fried sole fillet healthy to eat?
Fried sole fillet provides protein, but frying adds fat compared with cooking the fish without a coating or with very little oil. For a lighter meal, use a small amount of oil and pair the fish with vegetables rather than another fried side.
Fried sole fillet Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
4.68mg · 29% DV
Vitamin E
2.28mg · 15% DV
B6
0.25mg · 15% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
274mg · 39% DV
Iodine
34µg · 23% DV
Sodium
372mg · 16% DV
Potassium ⭐
427mg · 13% DV
Fried sole fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried sole fillet
To burn the 278 calories in 1 piece (medium) (120 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 Fried sole fillet?
Fried sole fillet is made by cooking boneless sole in a pan with oil; some versions are lightly dusted with flour first. Sole is a delicate flatfish, and its mild-tasting flesh is often sold or served as a neat, easy-to-eat fillet.
The fish stays tender and flakes easily, with a lightly crisp surface when browned. In Europe, it is commonly served hot with lemon, potatoes or vegetables; elsewhere, it also works well with a simple salad and bread. It is a protein-rich main, while the cooking oil adds to its energy content. For a lighter plate, use just a little oil and serve it with plenty of vegetables.
How Nutritious Is Fried sole fillet?
Nutrient density
High
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 Fried sole fillet Processed?
NOVA 2
Minimally 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 Fried sole fillet Contain Allergens?
Contains these allergens:
Which Diets Is Fried sole fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried sole fillet Fat Profile
SATURATED
3.12g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.48g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.