Dover sole is the common market name for a species of wild flatfish that lives on the ocean floor. Found off the Pacific coast from California to Alaska, Dover sole is technically a variety of flounder. True European Dover sole is found in the North Sea and Mediterranean Sea. This delicately flavored, lean, white fish is filled with healthful nutrients and is low in mercury.
A 6-ounce serving of plain, baked Dover sole has approximately 26 grams of protein, 52 percent of the daily value, DV, set by the United States Food and Drug Administration based on a 2,000-calorie-a-day diet. The same serving provides 4 grams of fat, just 0.06 percent of the DV, 146 calories and contains no carbohydrates or fiber.
Vitamins are nutrients that your body needs in small amounts for proper functioning, growth and development. A 6-ounce serving of plain, baked sole contains 2.17 milligrams of niacin, almost 11 percent of the DV. The same serving also contains 37 percent of the DV for vitamin B-12. Niacin helps your body convert food into energy and is crucial for healthy skin, blood cells, brain and nervous system function. Vitamin B-12 helps protect nerve cells and helps make red blood cells.
Like vitamins, minerals are needed in small amounts. Minerals help maintain a normal heartbeat and contribute to making hormones. A 6-ounce serving of plain, baked sole contains 526 milligrams of phosphorus, over 52 percent of the DV. The same serving also provides approximately 10 percent of the DV for potassium and magnesium. Phosphorus helps develop and maintain strong bones and teeth. Potassium plays an important role in balancing body fluids and sending nerve impulses. Magnesium is needed for many chemical reactions and proper muscle contraction.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for health, but your body can't make them. You must get them from your diet. These fatty acids are vital to proper brain function, help reduce inflammation and are linked to decreased risk of heart disease. Dover sole's omega-3 fatty acid content varies depending on the diet, age and location of the catch as well as the season. A 6-ounce serving of plain, baked sole contains between 400 and 1,000 milligrams of omega-3 fatty acids. For healthy adults, the American Heart Association recommends eating at least two 3.5-ounce servings of fish a week.
- Monterey Bay Aquarium Seafood Watch: Sole
- Environmental Defense Fund: EDF Seafood Selector: Flounder/Sole
- Professional Cooking, College Version; Wayne Gisslen
- Seattle Fish Company of New Mexico: Dover Sole -- Pacific
- USDA National Nutrient Database: Fish, Flatfish (Flounder and Sole Species), Cooked, Dry Heat
- University of Maryland Medical Center: Omega-3 Fatty Acids
- The American Heart Association: Fish and Omega-3 Fatty Acids
- United States Food and Drug Administration: Guidance for Industry: A Food Labeling Guide
- Harvard Medical School, Harvard Health Publications: Listing of Vitamins
- Seafood Health Facts: Seafood and Nutrition: Omega-3 Content of Frequently Consumed Seafood Products