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Sole with sauce Calories
Rich in lean protein and selenium; calories and fat vary according to the sauce used.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sole with sauce (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 6.3 g of carbs, 31.5 g of protein, 9.4 g of fat and 0.5 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sole with sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
243
KCAL / 180G
Carbs
6.3g
· 2% DV
Protein
31.5g
· 63% DV
Fat
9.4g
· 12% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 53% · Fat 36%
Sole with sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 2.07 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 31.5 g | 63% |
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 Serving of Sole with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 243 kcal |
| 3 ounce (small) | 85 g | 115 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (small) | 100 g | 135 kcal |
| 1 piece (medium) | 150 g | 203 kcal |
| 1 cup (chopped) | 160 g | 216 kcal |
| 6 ounce (medium) | 170 g | 230 kcal |
| 1 piece (large) | 220 g | 297 kcal |
| 8 ounce (large) | 227 g | 306 kcal |
| 1 serving (large) | 250 g | 338 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Sole with sauce
How do you keep sole with sauce from falling apart?
Handle the fillets gently and cook them just until opaque and easy to flake. Sole is thin and delicate, so avoid frequent turning; spoon the sauce over the fish or serve it underneath rather than stirring the fillets into it.
What sauce is traditionally served with sole?
Lemon-butter sauce is a classic match for sole, including sole with sauce. Its bright, buttery flavour complements the mild fish; parsley, capers or a little white wine can add extra flavour without overwhelming it.
Can you make sole with sauce without cream?
Yes, sole with sauce can be made without cream. Try a lemon-butter sauce, a light tomato sauce or a broth-based sauce thickened lightly with flour; these options let the mild flavour of the sole come through.
Is sole with sauce better baked or pan-fried?
Neither method is always better: pan-frying gives sole a lightly browned surface, while baking is convenient when cooking the fish with its sauce. Because sole fillets are thin, check them early whichever method you choose.
How can you tell when sole in a sauce is cooked?
Sole is cooked when the flesh turns opaque and flakes easily with a fork. Check the thickest part of a fillet, and remove it from the heat as soon as it is done so it does not become dry or break apart.
What can you serve with sole with sauce?
Serve sole with sauce alongside potatoes, rice or steamed vegetables. A crisp green salad also works well, especially with a rich butter or cream sauce; choose a simple side that will not compete with the delicate fish.
Does sole with sauce contain many bones?
Sole fillets usually have few bones, but they are not guaranteed to be completely bone-free. Check the fish carefully before serving, especially for children; a whole sole will have more bones to remove than a prepared fillet.
Can you make sole with sauce from frozen fillets?
Yes, frozen sole fillets work for sole with sauce. Thaw them in the refrigerator first and pat them dry before cooking; excess water can thin the sauce and make it harder to brown the fish.
How long do leftovers of sole with sauce keep in the fridge?
Keep leftover sole with sauce covered in the refrigerator and eat it within two days. Refrigerate it promptly after the meal, since cooked fish should not be left at room temperature for an extended period.
Can you reheat sole with sauce without drying it out?
Yes, reheat sole with sauce gently in a covered pan over low heat, just until hot. Avoid prolonged heating or repeated reheating, which can dry out the delicate fish and make the fillets fall apart.
Sole with sauce Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B3
5.76mg · 36% DV
B5
0.99mg · 20% DV
B6
0.32mg · 19% DV
Minerals
Selenium
58µg · 105% DV
Phosphorus
342mg · 49% DV
Iodine
63µg · 42% DV
Sodium
396mg · 17% DV
Potassium ⭐
540mg · 16% DV
Sole with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sole with sauce
To burn the 243 calories in 1 serving (medium) (180 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 with sauce?
Sole with sauce is a prepared seafood dish: delicate, mild-tasting sole is cooked and served with sauce. There is no single fixed recipe; versions vary with the cooking style and the sauce, from simple lemon-based accompaniments to richer preparations. Sole is familiar in European coastal cooking and is also served in seafood restaurants around the world.
Its tender flakes pair well with a bright, gently seasoned sauce, vegetables, or potatoes. The fish itself is lean and protein-rich, while the sauce can make the finished dish richer, so choose a lighter sauce if you want to keep the meal less heavy. A side salad and steamed vegetables make an easy, balanced plate.
How Nutritious Is Sole with sauce?
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 with sauce 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 with sauce Contain Allergens?
Contains these allergens:
Which Diets Is Sole with sauce 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
— Not suitable
Low FODMAP
— Not suitable
Sole with sauce Fat Profile
SATURATED
2.07g
MONOUNSATURATED
2.79g
POLYUNSATURATED
1.71g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.