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Breaded pan-fried sole Calories
High in protein, moderate in carbohydrates from breading, added fat from pan-frying
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded pan-fried sole (140 g) has 297 calories. That works out to 212 calories per 100 g. It contains 15.1 g of carbs, 26.5 g of protein, 14.1 g of fat and 0.8 g of fiber. Its 2 µg of B12 covers 82% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Breaded pan-fried sole Nutrition Facts
Selected: 1 piece (medium) · 140 g
297
KCAL / 140G
Carbs
15.1g
· 5% DV
Protein
26.5g
· 53% DV
Fat
14.1g
· 18% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 36% · Fat 43%
Breaded pan-fried sole nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 297 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 2.66 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 448 mg | 19% |
| Total carbohydrate | 15.1 g | 5% |
| Fiber | 0.8 g | 3% |
| Protein | 26.5 g | 53% |
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 pan-fried sole?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 297 kcal |
| 1 piece (thin) | 70 g | 148 kcal |
| 1 piece (small) | 90 g | 191 kcal |
| 100 g | 100 g | 212 kcal |
| 1 serving (half) | 120 g | 254 kcal |
| 1 cup (chopped) | 160 g | 339 kcal |
| 1 piece (thick) | 170 g | 360 kcal |
| 1 serving (whole) | 180 g | 382 kcal |
| 1 piece (large) | 200 g | 424 kcal |
Calculated from 212 calories per 100 g.
Frequently Asked Questions About Breaded pan-fried sole
How do you make breaded pan-fried sole?
To make breaded pan-fried sole, pat the fillets dry, coat them in flour, beaten egg, then breadcrumbs, and fry in a lightly oiled pan over medium heat. Turn once, when the first side is golden, and cook until the fish flakes easily.
Is sole the same fish as flounder in breaded pan-fried sole?
No. Sole and flounder are different kinds of flatfish, although names can be used loosely in markets and recipes. Breaded pan-fried sole is made with sole; ask the fishmonger which species you are buying if the label is unclear.
Why does the breading fall off breaded pan-fried sole?
Breading often falls off when the fillets are damp, the coating steps are out of order, or the fish is turned too soon. Pat the sole dry, coat it in flour, egg, and breadcrumbs in that order, then leave it undisturbed until browned.
Can you make breaded pan-fried sole with frozen fillets?
Yes, thaw the sole completely in the refrigerator before breading it, then pat it very dry. Ice or excess moisture makes the coating slide off and can cause hot oil to splatter.
How can you tell when breaded pan-fried sole is cooked?
Breaded pan-fried sole is ready when the flesh is opaque and separates easily with a fork. Because sole fillets are thin, they cook quickly; check the thickest part and take care not to dry the fish out.
What should you serve with breaded pan-fried sole?
Serve breaded pan-fried sole with lemon and a crisp salad, or pair it with roasted potatoes and green vegetables for a fuller meal. A simple tartar sauce also works well, but a squeeze of lemon keeps the fish’s flavor prominent.
Can you bake or air-fry breaded pan-fried sole instead of frying it in a pan?
Yes, bake or air-fry breaded sole as an alternative to pan-frying. Lightly spray the coating with oil so it browns instead of drying out, and check early because thin sole fillets cook quickly.
Should you rinse sole before making breaded pan-fried sole?
No, rinsing raw sole can spread bacteria around the sink without making the fish safer. Remove any stray scales or bones, then pat the fillets dry with paper towels before adding the breading.
What oil is best for breaded pan-fried sole?
A neutral oil with a high smoke point, such as canola or sunflower oil, works well for breaded pan-fried sole. Use enough to coat the pan lightly and heat it before adding the fish so the coating starts browning promptly.
How do you reheat leftover breaded pan-fried sole without making it soggy?
Reheat leftover breaded pan-fried sole in an oven or air fryer until hot; these methods help restore the crisp coating. Store leftovers covered in the refrigerator and eat them within a few days, rather than leaving cooked fish at room temperature.
Breaded pan-fried sole Vitamins & Minerals
Vitamins
B12
1.96µg · 82% DV
B3
5.32mg · 33% DV
B6
0.29mg · 17% DV
Biotin
4.48µg · 15% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
319mg · 46% DV
Iodine
39µg · 26% DV
Sodium
448mg · 19% DV
Potassium ⭐
437mg · 13% DV
Breaded pan-fried sole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded pan-fried sole
To burn the 297 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 Breaded pan-fried sole?
Breaded pan-fried sole is made by coating sole fillets in breadcrumbs or a similar crumb mixture, then cooking them in a pan. The mild, delicate fish stays tender beneath a crisp, golden crust. It is a familiar home-style preparation in many places where sole is eaten, rather than a dish tied to one specific cuisine.
Serve it hot with lemon and a simple salad; potatoes or vegetables make it a fuller meal. Sole provides protein, while the coating adds carbohydrates and pan-frying contributes fat. For a lighter plate, use just enough oil to brown the coating and pair the fish with plenty of vegetables.
How Nutritious Is Breaded pan-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 Breaded pan-fried sole 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 pan-fried sole Contain Allergens?
Contains these allergens:
Which Diets Is Breaded pan-fried sole 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 pan-fried sole Fat Profile
SATURATED
2.66g
MONOUNSATURATED
5.74g
POLYUNSATURATED
3.08g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.