Regularly consuming enough vitamin B-12 may also lower your risk of age-related macular degeneration. Ingredient Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. Rock and Flathead sole are primarily caught in Alaskan waters, and Dover Sole is caught along the U.S. Pacific coast fishery … Head to the diet generator and enter the number of calories you want. However, even if you have to break down the fish yourself, it should take too long. * Percent Daily Values are based on a 2000 calorie diet. It is low in fat, high in protein and rich in essential nutrients like selenium, vitamin D, phosphorus and vitamin B-12. Sustainable Seafood Recipes on Diversivore. Cheers! Other sole and flounder are overfished. Head to the diet generator and enter the number of … Adult men and women need 55 micrograms of the mineral selenium each day, according to the Institute of Medicine's Food and Nutrition Board. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Even though sole is low in fat, with just 2 grams in a 3-ounce serving, it's a good source of EPA and DHA. Obviously recipes are great jumping off points, and they’re indispensable for certain tricky preparations, but they can be too limiting. Once the butter is just beginning to bubble up, add the celery and stir together. Here, it's paired with lemon, ginger, celery, and forbidden rice. If you don’t have a microplane, try peeling the lemon carefully (avoiding the bitter white pith under the surface), then slicing and finely dicing the peel. Now it is the vision of the next generation led by President and CEO Frank Dulcich, the founder’s namesake and grandson, to bring continued growth and innovation to the company. The smoked paprika might seem like an odd choice, but it’s just the right amount smoky piquancy to cut the sweetness and add depth to the sauce. 0 Cal. That’s 1/10th the price of halibut! While we’re on the subject, black rice (also called ‘forbidden rice’) refers to one of several rice varieties notable for their very high anthocyanin content. How does this food fit into your daily goals? Save my name, email, and website in this browser for the next time I comment. A 3-ounce serving of cooked Pacific sole contains 27.7 micrograms of selenium, or approximately 50 percent of the recommended daily allowance. 100 % 17g Protein. Calories, carbs, fat, protein, fiber, cholesterol, and more for Dover Sole (Trader Joe's). Also known as Dover sole, plaice, flounder or fluke, Pacific sole has white, mildly flavored flesh that is best roasted, grilled or sauteed and served with a sauce or garnish. Nutritional information is given for a single serving (1/4 total recipe) and includes black rice. Dover sole nutrition facts. Calorie Goal 1,912 cal. If you can buy sole fillets, this recipes comes together very fast. 2.99 a lb? Pacific Pacific - Dover Sole Fillet. Dover sole fish, for example, generally runs about $6–$8 per pound while … You’ll end up with tiny little bits of zest that actually caramelize a little during broiling and add a lot to the character of the dish. These compounds impart black rice (actually dark purple) with a rich, almost berry-like flavour. It also plays a role in regulating cell differentiation, blood pressure and immune system activity. The best choices are Pacific, Dover or English sole. No pantry pages have been written yet for any of the ingredients in this recipe. It is non-oily, deep water fish, and therefore, low in calories and saturated fats; 100 g holds just 78 calories in comparison to 91 calories in halibut.. Hake contains lean, white meat that composes good amino-acids profile. A 3-ounce serving of Pacific sole contains 263 milligrams of phosphorus, or 37.5 percent of the required daily intake for adult men and women. Live Healthy & Happy. Dover Sole - Pacific Save as PDF Dover Sole (Microstomus pacificus) is considered a flatfish, as is Halibut, Turbot, Fluke and Flounder, belonging to the family Pleuronectidae.It is not a true sole, but a Flounder. The three largest sole fisheries in the United States by volume are for Rock sole, Flathead sole, and Dover sole from the Pacific Ocean. Want to use it in a meal plan? 88 Cal. Pacific Dover Sole is a delicious, sustainable fish species that's great to work with. Combine the lemon zest, ginger, wine, and sugar in a bowl. Serving Size : 1 gram. Other sole and flounder are overfished. Lucky for me, Pacific Dover sole is mild, tasty, and really easy to cook. It is popular for its fine, firm, lean white meat and delicate, sweet flavor in the French and Mediterranean cuisine. I’ve seen beef bones that cost more than that! While they are two different types of fish, both sole and flounder taste the same and have the same nutritional make up. 10lbs in 6-9oz PackagesFeatures:Wild-CaughtSkin OffFrozenOrigin:Oregon CoastPRODUCT INFOWhile called a Dover Sole because of its resemblance to the Atlantic Dover Sole (aka Channel Sole), Pacific Dover Sole is actually a type of flounder. Nutrition Facts - Similar. Learn how your comment data is processed. Broil for 4-5 minutes, or until the sauce, celery, and fish as starting to brown at the edges. Pacific Seafood started in 1941 as a retail store on Powell Blvd. The Monterey Bay Aquarium Seafood Watch advises that wild-caught Pacific sole is your best choice among sole species since it is both low in contaminants and fished in an environmentally friendly manner. Cook for about 30 seconds, then add the wine mixture and cook for an additional 2 minutes, stirring occasionally. Let me know in the comments below or by email. * Pacific Dover Sole, a low fat food. Monterey Bay Aquarium Seafood Watch: Sole, USDA National Nutrient Database for Standard Reference: Nutrient Data for 15029, Fish, Flatfish (Flounder and Sole Species), Cooked, Dry Heat, University of Maryland Medical Center: Selenium, University of Maryland Medical Center: Vitamin D, University of Maryland Medical Center: Vitamin B-12 (Cobalamin). This delicately flavored, lean, white fish is filled with healthful nutrients and is low in mercury. Petrale Sole Fillet, 1 lb. Sole and flounder are both flatfish found at the bottom of the ocean. Vitamin B-12, also called cobalamin, is needed in order for the body to break down carbohydrates, proteins and fat. Black rice, also called 'forbidden rice,' refers to one of several rice varieties notable for their very high anthocyanin content. dover sole, cockles, shrimps, fresh rosemary, butter, fresh chives and 5 more Pan-roast Fillets of Dover Sole With Crab-crushed Jersey Royals and Sauce Grenoble Great British Chefs shallot, crab meat, double cream, chives, button mushrooms, lemon and 26 more These compounds impart black rice (actually dark purple) with a rich, almost berry-like flavour. No ingredient pages have been written yet for any of the ingredients in this recipe. The fish is more delicate in both taste and texture compared to Dover sole (M. pacificus) The flesh should have a uniform color, lack bruises, and any yellow or gray color indicates old age. It can be found in most well-stocked East Asian grocery stores. Nothing costs 2.99 a lb! Heat a cast iron or other oven-proof skillet on the stove top over high heat for 30 seconds. Remove from heat and serve with black rice (see note below) or the side of your choice. Sole. There are 88 calories in a 3.5 oz serving of Costco Pacific Dover Sole. This is probably a bit odd to say in the lead-up to a recipe, but a lot of people rely too heavily on recipes. 0 %--Protein. Kerns studied English literature and neurology at UC Davis. A diet that includes plenty of selenium-rich foods like Pacific sole may help prevent rheumatoid arthritis, cancer, heart disease and recurrent infections. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. The Pacific Dover sole (Microstomus pacificus), also called the slime sole or slippery sole, is a Pacific flatfish of the flounder family which ranges from Baja California to the Bering Sea.It takes its name from a resemblance to the common sole of Europe, which is often called Dover sole.. Pacific Dover sole can live for 45 years. English sole is a smaller flatfish and because it has smaller fillets it can be a good value that also holds well in many preparations. It may take a bit less time, and it probably won’t brown at the edges the same way, but it should still work. What Are the Benefits of Eating Fresh Tuna? You'll end up with tiny little bits of zest that actually caramelize a little during broiling and add a lot to the character of the dish. Fish like Pacific sole are a better source of phosphorus than beans, whole grains and nuts because the phosphorus found in plant-based foods is in the form of phytate, which is not easily absorbed by the body. About Food Exercise Apps Community Blog Shop Premium. If you have a nice sharp microplane, feel free to use that to zest the lemon. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. About Food Exercise Apps Community Blog Shop Premium. Find nutrition facts for over 2,000,000 foods. So, while I love a good recipe book, I find that nothing is quite so liberating or inspiring as wandering into a market and just buying the food that looks interesting, just to figure out what to make out of it later. In either case, you can't go wrong by including one of these fish in your diet. It aids with the synthesis of immune system proteins, DNA, RNA and red blood cells and may help prevent heart disease by regulating the blood's level of the amino acid homocysteine. Costco Costco - Pacific Dover Sole. Daily Goals. Dover sole is sold fresh and frozen whole, headed and gutted as well as dressed, and in fillets, however, it is nearly always filleted due to its slimy skin. For Your Menu. Log In. However, try to stay away from box graters and the like, as they leave an awful lot of lemon oil on the blade. If you mean baking instead of broiling, then yes, you should be able to – just heat the oven to a higher temperature and make sure to keep a close eye on the fish as it cooks. Business Hours: M-F 7:00 AM - 4:00 PM, Alaska Standard Time Location: 1350 E 1st Avenue Anchorage, AK 99501 Phone: Toll-free 888-926-3474 Local 907-770-1660 Pacific sole is a flatfish whose habitat ranges from Alaska's Bering Sea to the Pacific waters around Baja California. True European Dover sole is found in the North Sea and Mediterranean Sea. This site uses Akismet to reduce spam. main content. Log Food. Add the butter and the smoked paprika and stir together as the butter melts. It is made with the light and flakey Pacific Dover Sole fish in a simple flour rub and butter pan-fry, topped with a pan dripping and lemon sauce. If you have a nice sharp microplane, feel free to use that to zest the lemon. Sole is caught by trawlers and well managed under the Pacific Ground Fishery Management Plan. So, having no idea what I could pull of with it, I bought a pair of sole (Pacific Dover sole to be specific, Microstomus pacificus), had them scaled and gutted, and brought them home. Sign Up. Dover sole or common sole is prized benthic flatfish found along the shallow coastal waters, stretching from the English Channel, North Sea, the eastern Atlantic to the Mediterranean sand beds. Sole fish, on the other hand, are mostly saltwater fish and members of the flatfish family. The best choices are Pacific, Dover or English sole. Dover Sole is known for its mild sweet flavor and white ‘meat-like’ flesh when cooked. In Recipes by SeanApril 1, 20152 Comments. You could certainly use Pacific Dover sole … Along with calcium, phosphorus is a necessary part of the structure of bones. A recent study published in the American Journal of Preventive Medicine shows that keeping a … Recipe: Baked Pacific Dover Sole with Walnut/Cracker Topping. Dover sole is thick-bodied, but … How does this food fit into your daily goals? Take care with the sole, as it can overcook quickly. It’s worth finding black rice for this dish too. Adults require 2.4 micrograms of vitamin B-12 each day, and Pacific sole fulfills 46 percent of this recommendation in every 3 cooked ounces. The most common method of preparing sole, Sole a la Meuniere, is a buttery concoction that usually uses the more familiar (and more expensive) common sole (Solea solea). If it does, it still tastes fine, but becomes dry and overly flaky. Find calories, carbs, and nutritional contents for ocean fresh-dover-sole and over 2,000,000 other foods at MyFitnessPal.com. Dover sole fillet happened to be on sale at the fish counter of my favorite grocery store the other day; but you could certainly use other fish fillet options. Not only does it add spectacular colour, but the berry-like flavour holds its own against the buttery, sweet citrus of the fish. Vitamin D is necessary for the growth, development and maintenance of bones. Immediately transfer the frying pan to the oven (use whatever rack allows you to get the frying pan close to the broiler). It’s a flatfish, so the fillets are skinny and cook up in a flash. All flatfish have a very unique characteristic — they are born upright with normally placed eyes, then as they mature one eye moves to the other side of their body. It is also part of DNA, RNA, adenosine triphosphate and a variety of enzymes and hormones; it also allows the hemoglobin in red blood cells to bind to oxygen. It can be found in most well-stocked East Asian grocery stores. Find nutrition facts for over 2,000,000 foods. Log Food. 0 %--Fat. A 3-ounce serving of cooked Pacific sole contains 118 International Units of vitamin D, or 20 percent of the required daily intake for adults. Flatfish like the Sole yield a thin fillet, as a result, poaching, saucing and steaming are the preferred cooking methods. 1 to 10 of 1105 for Pacific Dover Sole. Sole Meunière is the incomparable yet simple dish that led Julia Child to her everlasting adoration of French Cuisine. Pacific sole is a flatfish whose habitat ranges from Alaska's Bering Sea to the Pacific waters around Baja California. A simple but subtle recipes that is healthy and tasty. I serve Dover Sole Meuniere with new potatoes and green beans for an outstanding meal. If you don't have a microplane, try peeling the lemon carefully (avoiding the bitter white pith under the surface), then slicing and finely dicing the peel. 0 %--Carbs. ocean fresh-dover-sole nutrition facts and nutritional information. Hake fish is one of the finest sources of essential fatty acids, protein, minerals and fat-soluble vitamins like vitamin A, E and D.. Buy Pacific Dover Sole Fillet Online if you are looking for a deep water white fish at an incredible price Pacific Dover Sole Fish, which is Nutrition, Healthy, Full of Omega 3. Pacific Dover Sole has a subtle flavor and soft, fluffy meat. Nutrition in Pacific Sole. I didn’t want to duplicate the flounder fish pie, so instead of mashed potato topping I topped everything with a blend of walnut and Ritz crumbs for a familiar, but different take. Add the fish to the frying pan and gently stir to get some of the sauce onto to the fillets. It is then served with the butter sauce it was cooked in … There’s zero lemon juice in this recipe, and ginger plays a starring role in a sweetened wine sauce. NUTRITION The sole fish price is also a bit higher than tilapia fish, making it slightly less affordable. Let me know in the comments below or by email. ITEM SPECSSize:Approx. Found off the Pacific coast from California to Alaska, Dover sole is technically a variety of flounder. Calories, carbs, fat, protein, fiber, cholesterol, and more for Fish, North Pacific Sole Fillet (Simply Seafood). You may also like. Selenium promotes the health of the immune and endocrine systems and acts as an antioxidant by inhibiting the ability of free radicals to damage cellular tissue and DNA. This is a classic French fish dish consisting of a whole sole, that is floured and pan fried in butter. Seafood. If your diet lacks adequate vitamin D, you may be more likely to develop high blood pressure, cancer, heart disease, obesity, osteoporosis and multiple sclerosis. If you’ve had Dover sole in America and were disappointed, it’s because they’ve sold you ‘West Coast’ or Pacific Dover sole – not a patch on the real thing. Since product formulations change (and products may contain additional or different ingredients, nutrition or usage information than is presented on this website), you should always check product packaging for the most recent ingredient and special diet information. 0 %--Carbs. Dover sole lives only in the sea waters stretching from the Mediterranean to the North Sea. 100 % 1g Fat. : Calorie breakdown: 14% fat, 0% carbs, 86% protein. Like to see one? It takes such little prep work (15 minutes), and because sole fillet is a very thin fillet of fish, it cooks quite fast, another 10 to 15 minutes tops! Consider a 1:1 mix of black rice and short grain white rice (as shown in the photo), as the colour will spread to the white grains and the flavour will mellow a little bit. Dover sole are also known as “slime” or “slippery” sole because they excrete mucous that makes them difficult to hold. © Copyright 2020 Hearst Communications, Inc. Want to use it in a meal plan? Start; Food Tracker. American, Canadian, Miscellaneous, North American, easy, pacific dover sole, sole with lemon and ginger, sole with lemon sauce, sustainable seafood. 2 lbs Pacific Dover sole fillets (any thin flounder fillets will work well) 1/2 Onion; 3 Cloves of garlic Cut each fillet into 4-5 portions and set aside. Calorie Goal 2,000 cal. Find Sole Recipe on our site for Dover Sole Meuniere and You will forgot about calories during Your Dinner ☎ 1-253-709-1000 in Portland, OR. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Like to see one? In this case, the food I found was not only interesting, but unbelievably inexpensive. It was the vision of Frank Dulcich Sr. and his son Dominic to provide fresh, quality seafood to the market. Along with the omega-3s, one serving of sole only has 73 calories yet supplies 13 grams of protein, 20 percent of your RDA of vitamin D and 41 percent of your RDA for vitamin B-12. Consider a 1:1 mix of black rice and short grain white rice (as shown in the photo), as the colour will spread to the white grains and the flavour will mellow a little bit. Stir to combine and set aside. Pacific Dover Sole, 1 lb. You could certainly use Pacific Dover sole to make that recipe, but I decided to riff off of the original butter-wine-lemon base and take things in another direction. Turn on the broiler on the oven and allow it to preheat. Daily Goals. Delicate fillets with a sweet, mild flavor – Dover sole fillets are white when raw, and stay white when cooked. However, try to stay away from box graters and the like, as they leave an awful lot of lemon oil on the blade. The most common method of preparing sole, Sole a la Meuniere, is a buttery concoction that usually uses the more familiar (and more expensive) common sole (Solea solea). Alternatives include petrale sole, tilapia or flounder. Sign Up. Health Benefits of Hake fish. Log In. Calories in Dover Sole based on the calories, fat, protein, carbs and other nutrition information submitted for Dover Sole. I wanted to make fish, and my local Korean grocer was carrying some very nice sole at… wait, what? Ingredient note: The term "sole" is widely used for many types of flatfish from both the Atlantic and Pacific. Serving Size : 3.5 oz. Due to the delicate nature of Dover sole, it’s best to stick with more gentle cooking techniques – poach, saute or pan fry. The Dover Sole calories and Dover Sole nutrition prove that it is a healthy. Sole are also known as “ slime ” or “ slippery ” sole because they excrete mucous makes. Well managed under the Pacific Ground Fishery Management Plan in pacific dover sole nutrition cell differentiation, blood pressure and system! Asian grocery stores ” is widely used for many types of fish, on the other hand are... Two different types of flatfish from both the Atlantic and Pacific close to diet! 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