However, try to stay away from box graters and the like, as they leave an awful lot of lemon oil on the blade. It is popular for its fine, firm, lean white meat and delicate, sweet flavor in the French and Mediterranean cuisine. Rock and Flathead sole are primarily caught in Alaskan waters, and Dover Sole is caught along the U.S. Pacific coast fishery … 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. Head to the diet generator and enter the number of calories you want. 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. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. 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. 0 Cal. Found off the Pacific coast from California to Alaska, Dover sole is technically a variety of flounder. © Copyright 2020 Hearst Communications, Inc. Calories, carbs, fat, protein, fiber, cholesterol, and more for Dover Sole (Trader Joe's). 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. Serving Size : 3.5 oz. It also plays a role in regulating cell differentiation, blood pressure and immune system activity. 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. Other sole and flounder are overfished. 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. If you can buy sole fillets, this recipes comes together very fast. 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. Sustainable Seafood Recipes on Diversivore. Here, it's paired with lemon, ginger, celery, and forbidden rice. However, try to stay away from box graters and the like, as they leave an awful lot of lemon oil on the blade. Pacific sole is a flatfish whose habitat ranges from Alaska's Bering Sea to the Pacific waters around Baja California. 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. Daily Goals. Adult men and women need 55 micrograms of the mineral selenium each day, according to the Institute of Medicine's Food and Nutrition Board. Dover sole fish, for example, generally runs about $6–$8 per pound while … I wanted to make fish, and my local Korean grocer was carrying some very nice sole at… wait, what? 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. Cut each fillet into 4-5 portions and set aside. 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). It is then served with the butter sauce it was cooked in … Dover sole nutrition facts. Along with calcium, phosphorus is a necessary part of the structure of bones. 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. How does this food fit into your daily goals? 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. I serve Dover Sole Meuniere with new potatoes and green beans for an outstanding meal. 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. Hake fish is one of the finest sources of essential fatty acids, protein, minerals and fat-soluble vitamins like vitamin A, E and D.. Pacific Dover Sole has a subtle flavor and soft, fluffy meat. The best choices are Pacific, Dover or English sole. Cheers! Delicate fillets with a sweet, mild flavor – Dover sole fillets are white when raw, and stay white when cooked. 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. A 3-ounce serving of cooked Pacific sole contains 27.7 micrograms of selenium, or approximately 50 percent of the recommended daily allowance. Alternatives include petrale sole, tilapia or flounder. 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! Nutrition in Pacific Sole. True European Dover sole is found in the North Sea and Mediterranean Sea. Vitamin B-12, also called cobalamin, is needed in order for the body to break down carbohydrates, proteins and fat. 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. 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. There’s zero lemon juice in this recipe, and ginger plays a starring role in a sweetened wine sauce. Nutritional information is given for a single serving (1/4 total recipe) and includes black rice. Dover sole is thick-bodied, but … About Food Exercise Apps Community Blog Shop Premium. Log Food. I’ve seen beef bones that cost more than that! If it does, it still tastes fine, but becomes dry and overly flaky. Like to see one? Find Sole Recipe on our site for Dover Sole Meuniere and You will forgot about calories during Your Dinner ☎ 1-253-709-1000 Start; Food Tracker. 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. Dover sole are also known as “slime” or “slippery” sole because they excrete mucous that makes them difficult to hold. No pantry pages have been written yet for any of the ingredients in this recipe. Sign Up. 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. Cook for about 30 seconds, then add the wine mixture and cook for an additional 2 minutes, stirring occasionally. However, even if you have to break down the fish yourself, it should take too long. Learn how your comment data is processed. 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 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. Lucky for me, Pacific Dover sole is mild, tasty, and really easy to cook. It is low in fat, high in protein and rich in essential nutrients like selenium, vitamin D, phosphorus and vitamin B-12. 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. It’s a flatfish, so the fillets are skinny and cook up in a flash. Nothing costs 2.99 a lb! 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. 100 % 1g Fat. The three largest sole fisheries in the United States by volume are for Rock sole, Flathead sole, and Dover sole from the Pacific Ocean. It was the vision of Frank Dulcich Sr. and his son Dominic to provide fresh, quality seafood to the market. 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. Sole Meunière is the incomparable yet simple dish that led Julia Child to her everlasting adoration of French Cuisine. Broil for 4-5 minutes, or until the sauce, celery, and fish as starting to brown at the edges. 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. 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). If you have a nice sharp microplane, feel free to use that to zest the lemon. In either case, you can't go wrong by including one of these fish in your diet. Log Food. The best choices are Pacific, Dover or English sole. Live Healthy & Happy. Nutrition Facts - Similar. It can be found in most well-stocked East Asian grocery stores. That’s 1/10th the price of halibut! 0 %--Fat. 2.99 a lb? Once the butter is just beginning to bubble up, add the celery and stir together. This site uses Akismet to reduce spam. Flatfish like the Sole yield a thin fillet, as a result, poaching, saucing and steaming are the preferred cooking methods. In Recipes by SeanApril 1, 20152 Comments. Like to see one? Sole fish, on the other hand, are mostly saltwater fish and members of the flatfish family. Save my name, email, and website in this browser for the next time I comment. 100 % 17g Protein. Log In. While they are two different types of fish, both sole and flounder taste the same and have the same nutritional make up. A simple but subtle recipes that is healthy and tasty. 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 A diet that includes plenty of selenium-rich foods like Pacific sole may help prevent rheumatoid arthritis, cancer, heart disease and recurrent infections. Immediately transfer the frying pan to the oven (use whatever rack allows you to get the frying pan close to the broiler). 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. 0 %--Protein. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. 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. Pacific Pacific - Dover Sole Fillet. American, Canadian, Miscellaneous, North American, easy, pacific dover sole, sole with lemon and ginger, sole with lemon sauce, sustainable seafood. Turn on the broiler on the oven and allow it to preheat. Seafood. There are 88 calories in a 3.5 oz serving of Costco Pacific Dover Sole. Vitamin D is necessary for the growth, development and maintenance of bones. 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. : Calorie breakdown: 14% fat, 0% carbs, 86% protein. Dover Sole is known for its mild sweet flavor and white ‘meat-like’ flesh when cooked. * 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. Let me know in the comments below or by email. Ingredient Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. For Your Menu. Find calories, carbs, and nutritional contents for ocean fresh-dover-sole and over 2,000,000 other foods at MyFitnessPal.com. Want to use it in a meal plan? Let me know in the comments below or by email. 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. Not only does it add spectacular colour, but the berry-like flavour holds its own against the buttery, sweet citrus of the fish. Sign Up. Remove from heat and serve with black rice (see note below) or the side of your choice. How does this food fit into your daily goals? Want to use it in a meal plan? Calorie Goal 1,912 cal. What Are the Benefits of Eating Fresh Tuna? Black rice, also called 'forbidden rice,' refers to one of several rice varieties notable for their very high anthocyanin content. This delicately flavored, lean, white fish is filled with healthful nutrients and is low in mercury. Costco Costco - Pacific Dover Sole. 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). 88 Cal. 2 lbs Pacific Dover sole fillets (any thin flounder fillets will work well) 1/2 Onion; 3 Cloves of garlic Add the butter and the smoked paprika and stir together as the butter melts. Sole is caught by trawlers and well managed under the Pacific Ground Fishery Management Plan. main content. in Portland, OR. Heat a cast iron or other oven-proof skillet on the stove top over high heat for 30 seconds. 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. Sole. 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. Combine the lemon zest, ginger, wine, and sugar in a bowl. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. Stir to combine and set aside. 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. Daily Goals. Regularly consuming enough vitamin B-12 may also lower your risk of age-related macular degeneration. Calorie Goal 2,000 cal. Ingredient note: The term "sole" is widely used for many types of flatfish from both the Atlantic and Pacific. 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. 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. * Pacific Dover Sole, a low fat food. No ingredient pages have been written yet for any of the ingredients in this recipe. Health Benefits of Hake fish. It’s worth finding black rice for this dish too. Pacific Seafood started in 1941 as a retail store on Powell Blvd. You may also like. 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. A recent study published in the American Journal of Preventive Medicine shows that keeping a … Calories, carbs, fat, protein, fiber, cholesterol, and more for Fish, North Pacific Sole Fillet (Simply Seafood). She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Log In. 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. Pacific sole is a flatfish whose habitat ranges from Alaska's Bering Sea to the Pacific waters around Baja California. The Dover Sole calories and Dover Sole nutrition prove that it is a healthy. This is a classic French fish dish consisting of a whole sole, that is floured and pan fried in butter. Kerns studied English literature and neurology at UC Davis. 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. 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. Dover sole lives only in the sea waters stretching from the Mediterranean to the North Sea. Serving Size : 1 gram. 0 %--Carbs. These compounds impart black rice (actually dark purple) with a rich, almost berry-like flavour. Pacific Dover Sole, 1 lb. ITEM SPECSSize:Approx. NUTRITION Obviously recipes are great jumping off points, and they’re indispensable for certain tricky preparations, but they can be too limiting. 0 %--Carbs. Due to the delicate nature of Dover sole, it’s best to stick with more gentle cooking techniques – poach, saute or pan fry. 1 to 10 of 1105 for Pacific Dover Sole. Take care with the sole, as it can overcook quickly. Calories in Dover Sole based on the calories, fat, protein, carbs and other nutrition information submitted for Dover Sole. 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. It can be found in most well-stocked East Asian grocery stores. Sole and flounder are both flatfish found at the bottom of the ocean. Recipe: Baked Pacific Dover Sole with Walnut/Cracker Topping. Find nutrition facts for over 2,000,000 foods. If you have a nice sharp microplane, feel free to use that to zest the lemon. It may take a bit less time, and it probably won’t brown at the edges the same way, but it should still work. These compounds impart black rice (actually dark purple) with a rich, almost berry-like flavour. Other sole and flounder are overfished. 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. Add the fish to the frying pan and gently stir to get some of the sauce onto to the fillets. The sole fish price is also a bit higher than tilapia fish, making it slightly less affordable. ocean fresh-dover-sole nutrition facts and nutritional information. Find nutrition facts for over 2,000,000 foods. In this case, the food I found was not only interesting, but unbelievably inexpensive. 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. Petrale Sole Fillet, 1 lb. Pacific Dover Sole is a delicious, sustainable fish species that's great to work with. Head to the diet generator and enter the number of … You could certainly use Pacific Dover sole … 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. 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How does this food fit into your daily goals that it is low in fat high! Floured and pan fried in butter in fat, high in protein and rich in essential nutrients selenium... Below or by email development and maintenance of bones name, email and! Starring role in regulating cell differentiation, blood pressure and immune system.. And sugar in a flash overcook quickly 2 minutes, or until the sauce,,... Choices are Pacific, Dover or English sole these compounds impart black rice ( actually dark )... In the Sea waters stretching from the Mediterranean to the frying pan close to the Pacific around. Recipe ) and includes black rice, also called 'forbidden rice, also called cobalamin, is needed order! Below or by email tastes fine, firm, lean white meat delicate! On a 2000 Calorie diet 's paired with lemon, ginger, celery, really... Notable for their very high anthocyanin content almost berry-like flavour holds its own against the,... 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