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Very thin grilled sole Calories
Very thin grilled sole
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (thin) of Very thin grilled sole (60 g) has 55 calories. That works out to 91 calories per 100 g. It contains 0 g of carbs, 11.7 g of protein, 0.7 g of fat and 0 g of fiber. Its 21.6 µg of Selenium covers 39% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Very thin grilled sole Nutrition Facts
Selected: 1 piece (thin) · 60 g
55
KCAL / 60G
Carbs
0g
· 0% DV
Protein
11.7g
· 23% DV
Fat
0.7g
· 1% 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 88% · Fat 12%
Very thin grilled sole nutrition facts table · 1 piece (thin) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 11.7 g | 23% |
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 Very thin grilled sole?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (thin) | 60 g | 55 kcal |
| 1 piece (extra small) | 40 g | 36 kcal |
| 1 piece (medium) | 80 g | 73 kcal |
| 100 g | 100 g | 91 kcal |
| 1 serving (medium) | 100 g | 91 kcal |
| 2 piece (thin) | 120 g | 109 kcal |
| 1 piece (double) | 120 g | 109 kcal |
| 1 serving (large) | 150 g | 137 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Very thin grilled sole
How do you stop very thin grilled sole from falling apart?
Very thin grilled sole holds together better when the grill is clean, hot, and lightly oiled. Pat the fish dry, lay it down gently, and wait until it releases easily before turning it with a thin spatula.
How can you tell when very thin grilled sole is cooked?
Very thin grilled sole is cooked when its flesh turns opaque and separates into flakes with a gentle touch. Remove it as soon as it reaches that point; its delicate fillets can become dry quickly if left on the grill.
Why does very thin grilled sole get dry?
Very thin grilled sole gets dry when it stays over the heat after its delicate flesh has cooked through. Keep a close eye on it and take it off once opaque, rather than relying on a long grilling time.
Does very thin grilled sole have bones?
Very thin grilled sole made from fillets usually has the main backbone removed, but a small pin bone can remain. If it is grilled whole, it has a central skeleton; check each portion carefully before serving it to children.
Should you remove the skin from very thin grilled sole?
No, you do not have to remove the skin from very thin grilled sole if it has been cleaned and you like its texture. Thin skin can stick or tear on the grill, so oil the surface well or remove the skin after cooking.
What seasoning goes well with very thin grilled sole?
Lemon, black pepper, and fresh herbs suit very thin grilled sole without masking its mild flavor. Add lemon after grilling, and use strong spice blends sparingly so the delicate fish remains the focus.
What should you serve with very thin grilled sole?
Serve very thin grilled sole with a crisp salad, grilled vegetables, or potatoes for a simple meal. A light lemon dressing complements the fish, while a heavy sauce can overpower its mild taste.
Can you grill very thin grilled sole straight from frozen?
It is better to thaw very thin grilled sole in the refrigerator before grilling. A frozen, delicate fillet can cook unevenly, release excess water, and break apart before the centre is ready.
How should you store leftover very thin grilled sole?
Refrigerate leftover very thin grilled sole promptly in a covered container rather than leaving it at room temperature. Its delicate texture is best when eaten soon, and it should be discarded if it has been left out for an extended period.
Can you reheat very thin grilled sole without drying it out?
Yes, reheat very thin grilled sole gently, covered, and only until warmed through. A low oven or a brief warming in a covered pan is less likely to dry it out than prolonged direct heat.
Very thin grilled sole Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
B3
1.26mg · 8% DV
B5
0.3mg · 6% DV
B6
0.08mg · 5% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
120mg · 17% DV
Iodine
18µg · 12% DV
Potassium ⭐
198mg · 6% DV
Sodium
54mg · 2% DV
Very thin grilled sole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Very thin grilled sole
To burn the 55 calories in 1 piece (thin) (60 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 Very thin grilled sole?
Very thin grilled sole is made by grilling delicate, thin cuts of sole, a flatfish eaten in coastal cuisines across Europe and beyond. Its mild flavour and fine texture make it well suited to quick, simple cooking rather than heavy seasoning.
Serve it with lemon, fresh herbs and a salad, or alongside potatoes or seasonal vegetables for a light lunch or dinner. It is a lean, protein-rich choice: per 100 g, it provides 19.5 g of protein and 1.2 g of fat. Because the fish is cut so thinly, it cooks quickly; keep a close eye on it and take it off the grill as soon as it is just cooked to help preserve its tenderness.
How Nutritious Is Very thin grilled sole?
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
High
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 Very thin grilled sole 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 Very thin grilled sole Contain Allergens?
Contains these allergens:
Which Diets Is Very thin grilled sole 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
Very thin grilled sole Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.24g
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.