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Sesame-fried sole Calories
High-protein fried sole with sesame
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sesame-fried sole (140 g) has 325 calories. That works out to 232 calories per 100 g. It contains 6.7 g of carbs, 31.4 g of protein, 19 g of fat and 1.5 g of fiber. Its 47.6 µg of Selenium covers 87% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Sesame-fried sole Nutrition Facts
Selected: 1 piece (medium) · 140 g
325
KCAL / 140G
Carbs
6.7g
· 2% DV
Protein
31.4g
· 63% DV
Fat
19g
· 24% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 39% · Fat 53%
Sesame-fried sole nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 19 g | 24% |
| Saturated fat | 3.22 g | 16% |
| Trans fat | 0.07 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 1.5 g | 5% |
| Protein | 31.4 g | 63% |
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 Sesame-fried sole?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 325 kcal |
| 1 piece (small) | 90 g | 209 kcal |
| 100 g | 100 g | 232 kcal |
| 1 serving (half) | 120 g | 278 kcal |
| 1 cup (chopped) | 160 g | 371 kcal |
| 1 serving (whole) | 180 g | 418 kcal |
| 1 piece (large) | 190 g | 441 kcal |
| 1 piece (jumbo) | 220 g | 510 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Sesame-fried sole
What kind of fish is used in sesame-fried sole?
Sesame-fried sole is made with a flatfish sold as sole, often a true sole species depending on the region. Fish counters may use different local species under the name, so ask which sole is available if you need to identify the exact fish.
What does sesame-fried sole taste like?
Sesame-fried sole has a mild, delicate fish flavor with a nutty, toasted coating. Sole is prized for its tender flesh, so a squeeze of lemon or a light sauce complements it better than a strongly spiced topping.
How do you stop the sesame coating from falling off sesame-fried sole?
For sesame-fried sole, pat the fillets dry, dust them lightly with flour, dip them in beaten egg, then press sesame seeds onto both sides. Let the coated fish rest briefly before frying and avoid moving it until the crust has set.
How do you fry sesame-fried sole without breaking the fillets?
Fry sesame-fried sole in a preheated pan and turn each fillet only once, after the underside is browned and releases easily. Sole is delicate, so use a wide spatula and avoid overcrowding the pan, which can make the fish steam and tear.
Should you remove the skin before making sesame-fried sole?
Yes, sesame-fried sole is usually made with skinless fillets, which lets the sesame coating adhere evenly and keeps the texture tender. If your fillets still have skin, remove it before coating, or cook skin-side down first and serve without the skin.
Can you bake sesame-fried sole instead of frying it?
Yes, you can bake sesame-fried sole for a lighter, less oily result. Arrange the coated fillets on a lined tray, lightly brush or spray the coating with oil, and bake until the fish is opaque and flakes easily.
What sauce goes well with sesame-fried sole?
Lemon-butter sauce works well with sesame-fried sole because its acidity balances the toasted sesame without overwhelming the mild fish. A light ginger-and-soy dipping sauce is another option; serve it alongside so the crust does not become soggy.
What should you serve with sesame-fried sole?
Serve sesame-fried sole with crisp salad, steamed greens, or roasted vegetables for a meal that lets the fish remain the focus. Rice or boiled potatoes also work well when you want a more filling side.
How long does leftover sesame-fried sole keep?
Leftover sesame-fried sole keeps refrigerated in a covered container for up to three to four days. Reheat it in an oven or skillet to revive the coating; the microwave is convenient but tends to make the sesame crust soft.
Can you freeze cooked sesame-fried sole?
Yes, cooked sesame-fried sole can be frozen, although the sesame coating may lose some crispness after thawing. Cool the portions promptly, wrap them airtight, and reheat from thawed in an oven until hot throughout.
Sesame-fried sole Vitamins & Minerals
Vitamins
B12
1.96µg · 82% DV
B3
6.86mg · 43% DV
B6
0.39mg · 23% DV
B5
0.98mg · 20% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
343mg · 49% DV
Iodine
39µg · 26% DV
Manganese
0.45mg · 20% DV
Potassium ⭐
504mg · 15% DV
Sodium
294mg · 13% DV
Sesame-fried sole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sesame-fried sole
To burn the 325 calories in 1 piece (medium) (140 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 Sesame-fried sole?
Sesame-fried sole pairs the delicate, mild flesh of sole with the nutty crunch of sesame and a crisp fried surface. It is a simple fish preparation rather than a single region’s signature dish. Serve it hot, with lemon and a fresh salad or greens; it also works alongside potatoes or other vegetables for a fuller meal. In Turkey, where sole is one of several fish enjoyed at home, it can make an appealing lunch or dinner, especially when you want a lighter-tasting fish than richer oily varieties.
Sole provides plenty of protein, while frying makes the dish more substantial: it has 22.4 g of protein per 100 g. For a lighter plate, use less oil and pair it with salad or roasted vegetables.
How Nutritious Is Sesame-fried sole?
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 Sesame-fried sole 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 Sesame-fried sole Contain Allergens?
Contains these allergens:
Which Diets Is Sesame-fried sole 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
Sesame-fried sole Fat Profile
SATURATED
3.22g
MONOUNSATURATED
7.14g
POLYUNSATURATED
4.76g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.