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Pan-fried sole fish Calories
Lean protein rich in selenium and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-fried sole fish (120 g) has 184 calories. That works out to 153 calories per 100 g. It contains 0 g of carbs, 29.8 g of protein, 6.7 g of fat and 0 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-fried sole fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
184
KCAL / 120G
Carbs
0g
· 0% DV
Protein
29.8g
· 60% DV
Fat
6.7g
· 9% 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 0% · Protein 66% · Fat 34%
Pan-fried sole fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 184 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.8 g | 60% |
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 Pan-fried sole fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 184 kcal |
| ½ piece (half) | 60 g | 92 kcal |
| 1 piece (small) | 80 g | 122 kcal |
| 100 g | 100 g | 153 kcal |
| 1 cup (chopped) | 140 g | 214 kcal |
| 1 serving (medium) | 150 g | 230 kcal |
| 1 piece (large) | 170 g | 260 kcal |
| 1 serving (large) | 220 g | 337 kcal |
Calculated from 153 calories per 100 g.
Frequently Asked Questions About Pan-fried sole fish
How do you cook pan-fried sole fish without overcooking it?
Cook pan-fried sole fish briefly in a preheated skillet, since its thin fillets turn dry quickly. Pat the fish dry, cook until the flesh is opaque and separates easily with a fork, then serve straight away with lemon.
How do you stop pan-fried sole fish from sticking to the pan?
A hot pan, a thin coating of oil and dry fish help pan-fried sole fish release cleanly. Let the first side form a light crust before trying to turn it; moving the delicate fillet too soon can make it tear.
Should you coat pan-fried sole fish in flour?
No, flour is not essential for pan-fried sole fish. A light dusting gives the fillet a delicate crisp surface and can make it easier to turn, while cooking it uncoated keeps the finish lighter and lets its mild flavor stand out.
Do you leave the skin on pan-fried sole fish?
Either way works: the skin on pan-fried sole fish is edible, but it can have a firmer texture than the flesh. Leave it on for a crispier finish, or ask for skinless fillets if you prefer a more delicate bite.
Does pan-fried sole fish have many bones?
No, pan-fried sole fish served as a boneless fillet usually has few bones, though small pin bones can remain. Check the fillet before serving, and carefully feel through the flesh if you are preparing it for a child.
What should you serve with pan-fried sole fish?
Pan-fried sole fish pairs well with lemon, green vegetables, a simple salad or roasted potatoes. Its mild flavor also works with a light butter-and-herb sauce, but a heavy sauce can overwhelm the fish.
Can you cook pan-fried sole fish from frozen?
It is better to thaw pan-fried sole fish fillets in the refrigerator before cooking. Pat them thoroughly dry after thawing so they brown instead of steaming; putting frozen fillets straight into the skillet can lead to uneven cooking.
How long does leftover pan-fried sole fish keep?
Leftover pan-fried sole fish keeps for up to three to four days in a covered container in the refrigerator. Reheat it gently in a skillet or oven until hot; microwaving for too long can make the thin fillet dry and break apart.
Is pan-fried sole fish a good choice during pregnancy?
Yes, thoroughly cooked sole is generally considered a lower-mercury fish choice during pregnancy. Cook pan-fried sole fish until opaque throughout, and follow local guidance on recommended fish portions; people with individual medical concerns can ask their clinician.
Can you use butter or oil for pan-fried sole fish?
Yes, either butter or oil works for pan-fried sole fish. Oil tolerates higher heat, while butter adds a rich flavor but can brown quickly; for both flavor and control, cook with oil and finish with a small knob of butter.
Pan-fried sole fish Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
5.76mg · 36% DV
Biotin
4.8µg · 16% DV
B6
0.22mg · 13% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
282mg · 40% DV
Iodine
38µg · 25% DV
Potassium ⭐
468mg · 14% DV
Sodium
110mg · 5% DV
Pan-fried sole fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried sole fish
To burn the 184 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 Pan-fried sole fish?
Pan-fried sole fish is made by cooking the mild, delicate flesh of sole in a pan, often with a little oil. The fish is prized in many coastal cuisines, particularly in Europe, where simple cooking lets its subtle flavour come through. Its thin fillets cook quickly and can become dry if left in the pan too long.
Serve it hot with lemon, potatoes or a crisp salad for an easy seafood meal. It is a lean, protein-rich choice, providing 24.8 g of protein per 100 g. For a lighter plate, use just a little oil and pair the fish with vegetables rather than a rich sauce.
How Nutritious Is Pan-fried sole fish?
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 Pan-fried sole fish 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 Pan-fried sole fish Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried sole fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan-fried sole fish Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.