Combine the lemon zest, ginger, wine, and sugar in a bowl. Log In. Heat a cast iron or other oven-proof skillet on the stove top over high heat for 30 seconds. It may take a bit less time, and it probably won’t brown at the edges the same way, but it should still work. 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! 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. 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. 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. 2 lbs Pacific Dover sole fillets (any thin flounder fillets will work well) 1/2 Onion; 3 Cloves of garlic Find nutrition facts for over 2,000,000 foods. 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. 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. 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. 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. Ingredient Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. It is low in fat, high in protein and rich in essential nutrients like selenium, vitamin D, phosphorus and vitamin B-12. I wanted to make fish, and my local Korean grocer was carrying some very nice sole at… wait, what? Obviously recipes are great jumping off points, and they’re indispensable for certain tricky preparations, but they can be too limiting. 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. 2.99 a lb? I’ve seen beef bones that cost more than that! Petrale Sole Fillet, 1 lb. Find nutrition facts for over 2,000,000 foods. main content. Adult men and women need 55 micrograms of the mineral selenium each day, according to the Institute of Medicine's Food and Nutrition Board. Kerns studied English literature and neurology at UC Davis. Live Healthy & Happy. 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. Take care with the sole, as it can overcook quickly. 88 Cal. Like to see one? You may also like. True European Dover sole is found in the North Sea and Mediterranean Sea. Along with calcium, phosphorus is a necessary part of the structure of bones. Sign Up. 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. * Pacific Dover Sole, a low fat food. What Are the Benefits of Eating Fresh Tuna? Head to the diet generator and enter the number of … A 3-ounce serving of cooked Pacific sole contains 27.7 micrograms of selenium, or approximately 50 percent of the recommended daily allowance. Seafood. Calories, carbs, fat, protein, fiber, cholesterol, and more for Fish, North Pacific Sole Fillet (Simply Seafood). 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. 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. 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. 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 * Percent Daily Values are based on a 2000 calorie diet. 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. Turn on the broiler on the oven and allow it to preheat. 0 %--Carbs. This delicately flavored, lean, white fish is filled with healthful nutrients and is low in mercury. Save my name, email, and website in this browser for the next time I comment. Daily Goals. 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. Stir to combine and set aside. 0 %--Carbs. Dover sole lives only in the sea waters stretching from the Mediterranean to the North Sea. Here, it's paired with lemon, ginger, celery, and forbidden rice. Learn how your comment data is processed. Calorie Goal 1,912 cal. 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. 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. There are 88 calories in a 3.5 oz serving of Costco Pacific Dover Sole. Find calories, carbs, and nutritional contents for ocean fresh-dover-sole and over 2,000,000 other foods at MyFitnessPal.com. Calorie Goal 2,000 cal. Log In. 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. The sole fish price is also a bit higher than tilapia fish, making it slightly less affordable. How does this food fit into your daily goals? Pacific Seafood started in 1941 as a retail store on Powell Blvd. in Portland, OR. Sole is caught by trawlers and well managed under the Pacific Ground Fishery Management Plan. Sustainable Seafood Recipes on Diversivore. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. If you have a nice sharp microplane, feel free to use that to zest the lemon. Costco Costco - Pacific Dover Sole. It’s worth finding black rice for this dish too. The best choices are Pacific, Dover or English sole. If you can buy sole fillets, this recipes comes together very fast. It’s a flatfish, so the fillets are skinny and cook up in a flash. Log Food. Dover sole are also known as “slime” or “slippery” sole because they excrete mucous that makes them difficult to hold. 100 % 1g Fat. Nutritional information is given for a single serving (1/4 total recipe) and includes black rice. Like to see one? Add the fish to the frying pan and gently stir to get some of the sauce onto to the fillets. 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. 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. Let me know in the comments below or by email. Other sole and flounder are overfished. 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. 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. These compounds impart black rice (actually dark purple) with a rich, almost berry-like flavour. That’s 1/10th the price of halibut! 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. 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 also plays a role in regulating cell differentiation, blood pressure and immune system activity. Cook for about 30 seconds, then add the wine mixture and cook for an additional 2 minutes, stirring occasionally. It can be found in most well-stocked East Asian grocery stores. The best choices are Pacific, Dover or English sole. Serving Size : 3.5 oz. Serving Size : 1 gram. Recipe: Baked Pacific Dover Sole with Walnut/Cracker Topping. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. Remove from heat and serve with black rice (see note below) or the side of your choice. Nutrition Facts - Similar. For Your Menu. 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. Alternatives include petrale sole, tilapia or flounder. In either case, you can't go wrong by including one of these fish in your diet. Nutrition in Pacific Sole. It can be found in most well-stocked East Asian grocery stores. Black rice, also called 'forbidden rice,' refers to one of several rice varieties notable for their very high anthocyanin content. Breakdown: 14 % fat, 0 % carbs, and fish pacific dover sole nutrition starting to brown at edges! 4-5 portions and set aside ' refers to one of several rice varieties notable for their high! Below ) or the side of your choice and really easy to cook with Walnut/Cracker Topping and they re. 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