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Sole fish skewer Calories
Grilled sole fish skewer, a lean, high-protein seafood dish.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Sole fish skewer (120 g) has 114 calories. That works out to 95 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 2.5 g of fat and 0 g of fiber. Its 2 µg of B12 covers 85% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sole fish skewer Nutrition Facts
Selected: 2 piece (medium) · 120 g
114
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
2.5g
· 3% 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 80% · Fat 20%
Sole fish skewer nutrition facts table · 2 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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 Sole fish skewer?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 86 kcal |
| 1 piece (small) | 60 g | 57 kcal |
| 100 g | 100 g | 95 kcal |
| 2 piece (medium) | 120 g | 114 kcal |
| 1 serving (medium) | 150 g | 143 kcal |
| 3 piece (large) | 180 g | 171 kcal |
| 1 serving (large) | 200 g | 190 kcal |
| 4 piece (jumbo) | 240 g | 228 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Sole fish skewer
What is a sole fish skewer?
A sole fish skewer is a dish of sole fillets threaded onto skewers and grilled. It is usually seasoned simply, so the fish’s mild flavor remains noticeable rather than being covered by a heavy sauce.
Is sole the same fish as flounder in a sole fish skewer?
Not exactly: sole and flounder are different, though related, flatfish, and the names are sometimes used loosely in markets. A sole fish skewer should be made with sole if you want its particularly delicate, mild flavor.
How do you stop a sole fish skewer from falling apart on the grill?
Keep the sole fish skewer intact by using firm, dry fillets and a clean, well-oiled, fully heated grill. Turn the skewer only after the fish releases easily; thin sole can break if moved too soon.
How should you season a sole fish skewer?
Season a sole fish skewer lightly with olive oil, salt, pepper, and herbs such as parsley or thyme. A little lemon works well at serving, while a long, acidic marinade can make the delicate fillet soft.
How can you tell when a sole fish skewer is cooked?
A sole fish skewer is cooked when the flesh turns opaque and flakes easily with a fork. Sole fillets are thin, so watch closely: leaving them on the heat too long makes them dry and fragile.
Should you remove the skin before making a sole fish skewer?
Yes, skinless sole fillets are usually easiest to thread onto a sole fish skewer and eat. If your fillets still have skin, remove it carefully or ask the fishmonger to fillet and skin the fish.
Can you cook a sole fish skewer in the oven instead of on a grill?
Yes, you can bake a sole fish skewer if you do not have a grill. Arrange the skewers on a lined tray and cook until the flesh is opaque and flakes easily; the exact time depends on fillet thickness.
What should you serve with a sole fish skewer?
Serve a sole fish skewer with a crisp salad, grilled vegetables, or potatoes and a wedge of lemon. Mild sides complement the fish without overwhelming its delicate flavor.
How long do leftover sole fish skewers keep in the fridge?
Refrigerate leftover sole fish skewers in a covered container within two hours of cooking and eat them within three days. Reheat gently until hot throughout, since high heat can dry out the lean fish.
Can you make a sole fish skewer with frozen sole?
Yes, frozen sole works for a sole fish skewer once it has thawed safely in the refrigerator. Pat the fillets dry before threading them; excess moisture makes them more likely to slip or break during cooking.
Sole fish skewer Vitamins & Minerals
Vitamins
B12
2.04µg · 85% DV
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
Vitamin D
2.64µg · 13% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
384mg · 11% DV
Sodium
84mg · 4% DV
Sole fish skewer Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sole fish skewer
To burn the 114 calories in 2 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 Sole fish skewer?
Sole fish skewer is made by threading pieces of sole onto a skewer and grilling them. Sole has delicate, mild flesh that cooks quickly, so it is best taken off the heat as soon as it flakes easily. A little olive oil, lemon and herbs can add flavour without overwhelming the fish.
It is commonly served as a main course with salad or grilled vegetables, and also works well as part of a seafood spread. Its texture is tender rather than meaty, and its nutritional profile is lean and protein-rich: 100 g provides 18.5 g of protein. For a lighter meal, pair it with vegetables and keep rich sauces to a minimum.
How Nutritious Is Sole fish skewer?
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 Sole fish skewer 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 Sole fish skewer Contain Allergens?
Contains these allergens:
Which Diets Is Sole fish skewer 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
✓ Suitable
Low FODMAP
— Not suitable
Sole fish skewer Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.