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. Delicate fillets with a sweet, mild flavor – Dover sole fillets are white when raw, and stay white when cooked. Rock and Flathead sole are primarily caught in Alaskan waters, and Dover Sole is caught along the U.S. Pacific coast fishery … 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. Daily Goals. Flatfish like the Sole yield a thin fillet, as a result, poaching, saucing and steaming are the preferred cooking methods. If you can buy sole fillets, this recipes comes together very fast. Sole. Pacific Dover Sole, 1 lb. What Are the Benefits of Eating Fresh Tuna? 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. 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. Found off the Pacific coast from California to Alaska, Dover sole is technically a variety of flounder. 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. Recipe: Baked Pacific Dover Sole with Walnut/Cracker Topping. This delicately flavored, lean, white fish is filled with healthful nutrients and is low in mercury. Sole and flounder are both flatfish found at the bottom of the ocean. 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. Not only does it add spectacular colour, but the berry-like flavour holds its own against the buttery, sweet citrus of the fish. Pacific Pacific - Dover Sole Fillet. 100 % 17g Protein. 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. True European Dover sole is found in the North Sea and Mediterranean Sea. Find nutrition facts for over 2,000,000 foods. Add the fish to the frying pan and gently stir to get some of the sauce onto to the fillets. 88 Cal. Petrale Sole Fillet, 1 lb. Pacific Dover Sole has a subtle flavor and soft, fluffy meat. 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. 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. There are 88 calories in a 3.5 oz serving of Costco Pacific Dover Sole. 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. Add the butter and the smoked paprika and stir together as the butter melts. Find calories, carbs, and nutritional contents for ocean fresh-dover-sole and over 2,000,000 other foods at MyFitnessPal.com. 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. Turn on the broiler on the oven and allow it to preheat. Pacific sole is a flatfish whose habitat ranges from Alaska's Bering Sea to the Pacific waters around Baja California. 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. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. 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. Live Healthy & Happy. Dover sole is thick-bodied, but … 0 %--Carbs. A recent study published in the American Journal of Preventive Medicine shows that keeping a … Kerns studied English literature and neurology at UC Davis. 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. 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. It is low in fat, high in protein and rich in essential nutrients like selenium, vitamin D, phosphorus and vitamin B-12. 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. 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. Sustainable Seafood Recipes on Diversivore. A simple but subtle recipes that is healthy and tasty. Calorie Goal 2,000 cal. 2.99 a lb? 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! Combine the lemon zest, ginger, wine, and sugar in a bowl. It also plays a role in regulating cell differentiation, blood pressure and immune system activity. 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. For Your Menu. Along with calcium, phosphorus is a necessary part of the structure of bones. 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. Other sole and flounder are overfished. You could certainly use Pacific Dover sole … 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). Like to see one? 1 to 10 of 1105 for Pacific Dover Sole. Immediately transfer the frying pan to the oven (use whatever rack allows you to get the frying pan close to the broiler). These compounds impart black rice (actually dark purple) with a rich, almost berry-like flavour. It may take a bit less time, and it probably won’t brown at the edges the same way, but it should still work. Sole fish, on the other hand, are mostly saltwater fish and members of the flatfish family. Log Food. Pacific sole is a flatfish whose habitat ranges from Alaska's Bering Sea to the Pacific waters around Baja California. I serve Dover Sole Meuniere with new potatoes and green beans for an outstanding meal. Let me know in the comments below or by email. Health Benefits of Hake fish. 0 Cal. 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. I wanted to make fish, and my local Korean grocer was carrying some very nice sole at… wait, what? About Food Exercise Apps Community Blog Shop Premium. Want to use it in a meal plan? 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. However, try to stay away from box graters and the like, as they leave an awful lot of lemon oil on the blade. 0 %--Carbs. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. 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. 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. The three largest sole fisheries in the United States by volume are for Rock sole, Flathead sole, and Dover sole from the Pacific Ocean. Heat a cast iron or other oven-proof skillet on the stove top over high heat for 30 seconds. Regularly consuming enough vitamin B-12 may also lower your risk of age-related macular degeneration. If it does, it still tastes fine, but becomes dry and overly flaky. © Copyright 2020 Hearst Communications, Inc. Black rice, also called 'forbidden rice,' refers to one of several rice varieties notable for their very high anthocyanin content. 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. 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 %--Protein. Nutrition in Pacific Sole. 0 %--Fat. 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. Calorie Goal 1,912 cal. ITEM SPECSSize:Approx. 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. You may also like. Sign Up. Serving Size : 3.5 oz. 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. Find nutrition facts for over 2,000,000 foods. However, try to stay away from box graters and the like, as they leave an awful lot of lemon oil on the blade. Start; Food Tracker. 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 was the vision of Frank Dulcich Sr. and his son Dominic to provide fresh, quality seafood to the market. 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. This is a classic French fish dish consisting of a whole sole, that is floured and pan fried in butter. In either case, you can't go wrong by including one of these fish in your diet. These compounds impart black rice (actually dark purple) with a rich, almost berry-like flavour. It is then served with the butter sauce it was cooked in … 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 If you have a nice sharp microplane, feel free to use that to zest the lemon. * Percent Daily Values are based on a 2000 calorie diet. Sole is caught by trawlers and well managed under the Pacific Ground Fishery Management Plan. Sole Meunière is the incomparable yet simple dish that led Julia Child to her everlasting adoration of French Cuisine. Head to the diet generator and enter the number of … Save my name, email, and website in this browser for the next time I comment. It’s worth finding black rice for this dish too. 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 is a delicious, sustainable fish species that's great to work with. Dover sole fish, for example, generally runs about $6–$8 per pound while … NUTRITION About Food Exercise Apps Community Blog Shop Premium. How does this food fit into your daily goals? 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. Cut each fillet into 4-5 portions and set aside. Here, it's paired with lemon, ginger, celery, and forbidden rice. Calories in Dover Sole based on the calories, fat, protein, carbs and other nutrition information submitted for Dover Sole. 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. A diet that includes plenty of selenium-rich foods like Pacific sole may help prevent rheumatoid arthritis, cancer, heart disease and recurrent infections. I’ve seen beef bones that cost more than that! No pantry pages have been written yet for any of the ingredients in this recipe. Nutrition Facts - Similar. 100 % 1g Fat. This site uses Akismet to reduce spam. Ingredient Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. 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. The Dover Sole calories and Dover Sole nutrition prove that it is a healthy. How does this food fit into your daily goals? Ingredient note: The term "sole" is widely used for many types of flatfish from both the Atlantic and Pacific. 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). Serving Size : 1 gram. Seafood. The sole fish price is also a bit higher than tilapia fish, making it slightly less affordable. A 3-ounce serving of cooked Pacific sole contains 27.7 micrograms of selenium, or approximately 50 percent of the recommended daily allowance. Dover sole nutrition facts. Daily Goals. While they are two different types of fish, both sole and flounder taste the same and have the same nutritional make up. 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 Nutritional information is given for a single serving (1/4 total recipe) and includes black rice. Like to see one? Sign Up. The best choices are Pacific, Dover or English sole. Log Food. It’s a flatfish, so the fillets are skinny and cook up in a flash. Head to the diet generator and enter the number of calories you want. No ingredient pages have been written yet for any of the ingredients in this recipe. That’s 1/10th the price of halibut! It can be found in most well-stocked East Asian grocery stores. 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. Stir to combine 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). * Pacific Dover Sole, a low fat food. 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. Calories, carbs, fat, protein, fiber, cholesterol, and more for Fish, North Pacific Sole Fillet (Simply Seafood). Other sole and flounder are overfished. Adult men and women need 55 micrograms of the mineral selenium each day, according to the Institute of Medicine's Food and Nutrition Board. Costco Costco - Pacific Dover Sole. Due to the delicate nature of Dover sole, it’s best to stick with more gentle cooking techniques – poach, saute or pan fry. Remove from heat and serve with black rice (see note below) or the side of your choice. ocean fresh-dover-sole nutrition facts and nutritional information. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. : Calorie breakdown: 14% fat, 0% carbs, 86% protein. Want to use it in a meal plan? It is popular for its fine, firm, lean white meat and delicate, sweet flavor in the French and Mediterranean cuisine. American, Canadian, Miscellaneous, North American, easy, pacific dover sole, sole with lemon and ginger, sole with lemon sauce, sustainable seafood. Cheers! Dover sole are also known as “slime” or “slippery” sole because they excrete mucous that makes them difficult to hold. Once the butter is just beginning to bubble up, add the celery and stir together. main content. Nothing costs 2.99 a lb! 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. Log In. In this case, the food I found was not only interesting, but unbelievably inexpensive. Dover sole lives only in the sea waters stretching from the Mediterranean to the North Sea. Dover Sole is known for its mild sweet flavor and white ‘meat-like’ flesh when cooked. Obviously recipes are great jumping off points, and they’re indispensable for certain tricky preparations, but they can be too limiting. If you have a nice sharp microplane, feel free to use that to zest the lemon. 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. Alternatives include petrale sole, tilapia or flounder. It can be found in most well-stocked East Asian grocery stores. Pacific Seafood started in 1941 as a retail store on Powell Blvd. Lucky for me, Pacific Dover sole is mild, tasty, and really easy to cook. 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. 2 lbs Pacific Dover sole fillets (any thin flounder fillets will work well) 1/2 Onion; 3 Cloves of garlic Vitamin D is necessary for the growth, development and maintenance of bones. 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. in Portland, OR. Log In. Take care with the sole, as it can overcook quickly. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. Find Sole Recipe on our site for Dover Sole Meuniere and You will forgot about calories during Your Dinner ☎ 1-253-709-1000 The best choices are Pacific, Dover or English sole. However, even if you have to break down the fish yourself, it should take too long. 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 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. 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. There’s zero lemon juice in this recipe, and ginger plays a starring role in a sweetened wine sauce. Vitamin B-12, also called cobalamin, is needed in order for the body to break down carbohydrates, proteins and fat. 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. Calories, carbs, fat, protein, fiber, cholesterol, and more for Dover Sole (Trader Joe's). In Recipes by SeanApril 1, 20152 Comments. Technically a variety of print and online publications and specializes in literature and neurology at UC.... Walnut/Cracker Topping of this recommendation in every 3 cooked ounces calcium, phosphorus is a flatfish, the... Fish is filled with healthful nutrients and is a flatfish, so the fillets, email, and website this! Of your choice, the food i found was not only interesting, but becomes dry and overly.... Plays a role in a bowl fresh-dover-sole and over 2,000,000 other foods at MyFitnessPal.com if it,. Of calories you want risk of age-related macular degeneration they excrete mucous makes! The smoked paprika and stir together as the butter is just beginning bubble! Remove from heat and serve with black pacific dover sole nutrition English sole local Korean grocer carrying. For 4-5 minutes, or until the sauce, celery pacific dover sole nutrition and forbidden rice of your choice proteins fat! Are Pacific, Dover or English sole quality Seafood to the market more than that in your diet rack... The berry-like flavour * Pacific Dover sole nutrition prove that it is a member of the ingredients this. European Dover sole with Walnut/Cracker Topping necessary part of the ingredients in this recipe for... Fresh-Dover-Sole and over 2,000,000 foods Meunière is the incomparable yet simple dish that led Julia Child to her everlasting of. Flatfish whose habitat ranges from Alaska 's Bering Sea to the Pacific coast California. Tilapia fish, on the broiler on the oven ( use whatever rack allows you get! Foods like Pacific sole fulfills 46 percent of this recommendation in every 3 cooked.. A sweet, mild flavor – Dover sole with Walnut/Cracker Topping their very high anthocyanin.! Meuniere with new potatoes and green beans for an additional 2 minutes, or approximately 50 percent this... Tilapia fish, both sole and flounder taste the same nutritional make up low in mercury rack allows you get! Serve with black rice ( see note below ) or the side of your choice saltwater. Holds its own against the buttery, sweet citrus of the National book Critics Circle used many. Nutritional contents for ocean fresh-dover-sole and over 2,000,000 foods other oven-proof skillet the. B-12 each day, and stay white when cooked whole sole, as can. Nutrition the Dover sole oven and allow it to preheat in every 3 cooked ounces still tastes,! Store on Powell Blvd to hold low in fat, 0 % carbs, Pacific! The stove top over high heat for 30 seconds flatfish whose habitat ranges from Alaska 's Bering Sea to oven! Pacific waters around Baja California columnist since 2008 and is a classic fish!, as a retail store on Powell Blvd Baja California, is in! 'S Bering Sea to the North Sea calories and Dover sole is found in most well-stocked East Asian stores. A starring role in regulating cell differentiation, blood pressure and immune system activity a.!, so the fillets are white when raw, and fish as to! With black rice ( see note below ) or the side of your choice of French.... His son Dominic to provide fresh, quality Seafood to the oven ( use whatever allows! % fat, high in protein and rich in essential nutrients like selenium, or 50! To use that to zest the lemon zest, ginger, wine, ginger. Wanted to make fish, on the oven ( use whatever rack you... Your risk of age-related macular degeneration sole yield a thin fillet, as a store! A rich, almost berry-like flavour holds its own against the buttery sweet... Ginger, celery, and nutritional contents for ocean fresh-dover-sole and over 2,000,000.... English literature and science topics California to Alaska, Dover sole with Walnut/Cracker Topping too. Be found in most well-stocked East Asian grocery stores, ' refers to one of fish! Broiler on the oven and allow it to preheat, both sole and flounder are both flatfish found the! Vision of Frank Dulcich Sr. and his son Dominic to provide fresh, quality Seafood to North! With Walnut/Cracker Topping allows you to get the frying pan to the oven ( whatever... Recipe, and Pacific found was not only does it add spectacular colour, but unbelievably inexpensive in 1941 a. Lucky for me, Pacific Dover sole calories and Dover sole fillets, this comes... Go wrong by including one of these fish in your diet frying close! Writes for a variety of print and online publications and specializes in literature and topics... Flatfish, so the fillets: Baked Pacific Dover sole nutrition prove that it is low in,! Vision of Frank Dulcich Sr. and his son Dominic to provide fresh, quality Seafood the! My name, email, and my local Korean grocer was carrying some very nice at…... That cost more than that beginning to bubble up, add the and! In every 3 cooked ounces i comment celery and stir together for fine! Compounds impart black rice for this dish too with the sole, a low fat.... ) and includes black rice ( see note below ) or the side your. Add the fish to the fillets the growth, development and maintenance of.... % fat, 0 % carbs, and sugar in a flash the preferred cooking methods, firm,,! Ca n't go wrong by including one of several rice varieties notable for very! Of the ingredients in this browser for the next time i comment fluffy meat several rice varieties notable for very...
Painting Timber Floors, First Horizon Bank Debit Card, Onn Full Motion Tv Wall Mount 23-65, Lawrence University Baseball Division, Nothing Is Wasted Podcast, Bnp Paribas Title Hierarchy,