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Sole fried in oil Calories
High-protein, low-carb white fish fried in oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sole fried in oil (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 29.4 g of protein, 14.6 g of fat and 0 g of fiber. Its 40.8 µg of Selenium covers 74% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sole fried in oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
0g
· 0% DV
Protein
29.4g
· 59% DV
Fat
14.6g
· 19% 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 47% · Fat 53%
Sole fried in oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.06 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.4 g | 59% |
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 fried in oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| ½ piece (half) | 60 g | 126 kcal |
| 1 piece (small) | 70 g | 147 kcal |
| 100 g | 100 g | 210 kcal |
| 1 cup (chopped) | 140 g | 294 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 220 g | 462 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Sole fried in oil
How do you pan-fry sole in oil?
To pan-fry sole in oil, pat the fillets dry, season them, and cook in a preheated pan over medium heat until the flesh turns opaque and flakes easily. Turn them gently once; sole is thin and cooks quickly.
How do you stop sole fried in oil from falling apart?
Keep sole fried in oil from breaking by drying the fish thoroughly, using a hot pan, and turning it only once with a wide spatula. A light coating of flour can also help hold the delicate fillet together.
Should sole fried in oil be coated in flour?
No, flour is not essential for sole fried in oil, but a thin coating gives the fish a lightly crisp surface and makes it easier to handle. Shake off excess flour so it browns rather than turning gummy.
Do you remove the skin before frying sole in oil?
Usually, the dark skin is removed before frying sole in oil, while the pale skin can be left on if preferred. Ask the fishmonger to skin the fish, or peel it back from the tail end before cooking.
Does sole fried in oil have a lot of bones?
Sole fried in oil has a central backbone and may have small bones along the sides, although fillets are usually easier to eat. Check carefully before serving it to children, and remove any bones you find.
Is sole fried in oil the same as fried flounder?
No, sole and flounder are different kinds of flatfish, even though their shape and mild flavor are similar. The names are sometimes used loosely at fish counters, so ask which fish you are buying if the species matters.
How can you tell when sole fried in oil is done?
Sole fried in oil is done when its flesh is opaque throughout and separates easily into flakes with a fork. Because sole fillets are thin, check early and take them off the heat as soon as they are cooked.
What should you serve with sole fried in oil?
Serve sole fried in oil with lemon, a crisp salad, or simply cooked vegetables so the mild fish remains the focus. Potatoes or rice also make a more substantial meal without requiring a heavy sauce.
Can you freeze leftover sole fried in oil?
Yes, leftover sole fried in oil can be frozen in an airtight container once it has cooled. Freeze it promptly for better quality, then thaw it in the refrigerator and reheat it thoroughly; its texture may be softer afterward.
How do you reheat sole fried in oil without making it soggy?
Reheat sole fried in oil in an oven or air fryer rather than the microwave to help the coating stay crisp. Use moderate heat and warm it just until hot, since thin sole dries out quickly.
Sole fried in oil Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
5.76mg · 36% DV
B6
0.26mg · 15% DV
Vitamin E
2.28mg · 15% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
282mg · 40% DV
Iodine
34µg · 23% DV
Potassium ⭐
468mg · 14% DV
Sodium
110mg · 5% DV
Sole fried in oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sole fried in oil
To burn the 252 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 Sole fried in oil?
Sole fried in oil is a simple preparation of sole, a delicate flatfish, cooked in hot oil until the flesh is tender and flakes easily. Across parts of Europe, sole is often treated as a prized but mild-tasting fish; for English-speaking diners elsewhere, it also makes an easy centrepiece for a straightforward seafood meal. A squeeze of lemon helps bring out its gentle flavour, and it is commonly served with vegetables, salad or potatoes.
Sole is naturally protein-rich and contains no carbohydrates, while frying adds fat and energy. For a lighter plate, drain it well after cooking and pair it with fresh vegetables rather than a rich sauce.
How Nutritious Is Sole fried in oil?
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 fried in oil 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 fried in oil Contain Allergens?
Contains these allergens:
Which Diets Is Sole fried in oil 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
Sole fried in oil Fat Profile
SATURATED
2.52g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.48g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.