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Sole skewer Calories
Grilled sole fish skewer, high protein, low fat, omega-3 source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sole skewer (90 g) has 83 calories. That works out to 92 calories per 100 g. It contains 0 g of carbs, 16.7 g of protein, 1.9 g of fat and 0 g of fiber. Its 32.4 µg of Selenium covers 59% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sole skewer Nutrition Facts
Selected: 1 piece (medium) · 90 g
83
KCAL / 90G
Carbs
0g
· 0% DV
Protein
16.7g
· 33% DV
Fat
1.9g
· 2% 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 skewer nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 16.7 g | 33% |
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 skewer?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 83 kcal |
| 1 piece (extra small) | 45 g | 41 kcal |
| 1 piece (small) | 60 g | 55 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (large) | 130 g | 120 kcal |
| 1 serving (medium) | 150 g | 138 kcal |
| 2 piece (double) | 180 g | 166 kcal |
| 1 serving (large) | 200 g | 184 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Sole skewer
What is a sole skewer?
A sole skewer is a dish made by threading pieces of sole fish onto a skewer and grilling them. Sole has delicate, mild-tasting flesh, so the pieces are usually cooked briefly and served soon after grilling.
How do you stop a sole skewer from falling apart?
Handle the sole gently and avoid turning the skewer repeatedly. Sole is a delicate fish, so larger, evenly cut pieces, a clean preheated grill, or a fish-grilling basket can help keep it intact while cooking.
Can you cook a sole skewer on a barbecue?
Yes, a sole skewer can be cooked on a barbecue over moderate, steady heat. Oil the grill lightly and turn the fish carefully once it releases easily; intense heat or frequent handling can make the pieces break apart.
How long should you cook a sole skewer?
Cook a sole skewer just until the fish turns opaque and flakes easily with a fork. The exact time depends on the thickness of the pieces and the heat, so check early to prevent the lean fish from drying out.
Does a sole skewer need to be marinated?
No, a sole skewer does not need a marinade, though a brief one can add flavour. Olive oil, lemon, and herbs work well; avoid leaving the fish in acidic marinade for long, since its delicate texture can suffer.
What should you serve with a sole skewer?
Serve a sole skewer with a crisp salad, grilled vegetables, or roasted potatoes. A squeeze of lemon and fresh herbs complement the mild fish without overpowering it; bread or rice can make the meal more substantial.
Is a sole skewer boneless?
A sole skewer made from fillet is usually low in bones, but it is not guaranteed to be completely boneless. Check each piece before eating, especially when serving it to children.
Can you cook a sole skewer in the oven?
Yes, you can bake a sole skewer on a lightly oiled oven-safe tray or rack. Keep an eye on it because sole cooks quickly; remove it once the flesh is opaque and flakes easily.
How do you know when a sole skewer is cooked?
A sole skewer is cooked when its flesh is opaque throughout and separates easily with a fork. If the centre still looks translucent, continue cooking briefly; avoid waiting until the fish becomes dry or tough.
How long do cooked sole skewers last in the fridge?
Cooked sole skewers keep for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat so the delicate fish does not dry out.
Sole skewer Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B3
1.89mg · 12% DV
B5
0.54mg · 11% DV
Vitamin D
1.98µg · 10% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
162mg · 23% DV
Iodine
32µg · 21% DV
Potassium ⭐
297mg · 9% DV
Sodium
63mg · 3% DV
Sole skewer Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sole skewer
To burn the 83 calories in 1 piece (medium) (90 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 skewer?
A sole skewer is made by threading pieces of sole onto a skewer and grilling them. It is a simple seafood preparation found in Turkish fish restaurants and coastal cooking, where the mild-flavoured fish is often left to speak for itself. Because sole is delicate, it cooks quickly and can dry out if left over the heat too long.
The flesh is tender and lightly flavoured, so a squeeze of lemon, a crisp salad and seasonal vegetables make natural accompaniments; bread is also commonly served alongside. With 18.5 g of protein and 2.1 g of fat per 100 g, it makes a lean, protein-rich main. For a lighter meal, pair it with vegetables and use little added oil.
How Nutritious Is Sole 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 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 skewer Contain Allergens?
Contains these allergens:
Which Diets Is Sole 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 skewer Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.