Sola has white, tender flesh. It is a lean fish, low in fat and cholesterol. S alt is also a good source of wholesome animal protein, selenium, vitamin B12 and vitamin D. Learn about the he alth-promoting properties of s alt: find out if and why it is worth eating this fish.

Sola: nutritional value

Sola, like cod, pike perch and pollock, is a lean, low-fat fish. 100 g of meat contains 0.5 g of total fat. Among the fats in this fish are monounsaturated fats and polyunsaturated fats the most. On the other hand, s alt contains the lowest amount of saturated fat. There is a small amount of cholesterol in s alt that contributes to the development of atherosclerosis, heart disease and stroke. In addition, s alt is a source of wholesome animal protein, 100 g of meat contains 14.8 g of this macronutrient.

Sola: vitamins and minerals

Sola is a good source of selenium and vitamin D, which have a beneficial effect on the body. The s alt contains 30.0 µg of selenium, which covers 55% of the daily requirement for this ingredient. Selenium improves the body's resistance and protects red blood cells against free radicals. Noteworthy is also vitamin D, the amount of which in 100 g of s alt covers the daily requirement in 160%. Vitamin D participates in a number of processes in the body: it is involved in bone metabolic processes as well as in immunological, anti-carcinogenic and cardioprotective processes. In addition, vitamin D is used in the treatment of skin diseases, cardiovascular diseases, and in the prevention and treatment of depression. On the other hand, the remaining minerals and vitamins in s alt cover only a few percent of the daily requirement for an adult.

Fish - which is worth eating and avoiding

S alt - nutritional value in 100 g of the product

Energy value64 kcal
Protein14.8 g
Fats0.5 g
Saturated fat0.1 g
Monounsaturated fat0.2 g
Polyunsaturated fat0.2 g
Including omega-30.13 g (DHA 0.05 g)
Cholesterol50 mg
Potassium363.0 mg (8% of RDA for an adult)
Phosphorus200.0 mg (29%)
Magnesium18 mg (4%)
Sodium98 mg (7%)
Calcium29 mg (3%)
Selenium30 µg (55%)
Niacin3.5 mg (22%)
Vitamin B60.31 mg (24%)
Vitamin B120.8 µg (12%)
Vitamin D38 µg (160%)
Vitamin A0.0 µg (0%)

Source: MATVARETABELLEN; Nutrition Standards, Amendment IŻŻ 2012

Can pregnant women eat s alt?

Sola has a low capacity to accumulate mercury, so it can be consumed by pregnant and breastfeeding women. Fish is safe for the fetus, it does not damage its brain and kidneys. What's more, the content of omega-3 fatty acids has a beneficial effect on the development of the brain and vision of the fetus.

Worth knowing

Is sole in danger of extinction?

The herds of s alt living in the wild are not threatened with extinction. So eat MSC-certified s alt with confidence. The MSC certificate guarantees that the fish comes from sustainable and environmentally friendly fishing. On the other hand, limit the purchase and consumption of s alt caught off the coast of the Western B altic and the North Sea, as fishing in this area puts the species at risk of extinction. And do not buy s alt from the waters of the Northwest Atlantic, because these stocks are already threatened with extinction.

Don't confuse s alt with lime

Sola is considered one of the most exquisite and expensive fish. In Poland, it can cost even over PLN 150 per kilogram. However, sola is very often found in store offers for a price in the range of PLN 20. Where does such a price difference come from? There is another fish under the same name, namely yellowfin limanda, which is very similar to s alt, but is actually different and comes from Chinese farms. It is also caught in the North Pacific in quantities that threaten with extinction of the species using methods that destroy the environment. Limanda also differs from s alt in terms of nutritional value: it is more caloric, 100 g of limanda provides 91 kcal, while 100 g of s alt is only 64 kcal. Limanda contains more protein, but also twice as much total fat and saturated fat.

"Real" sole is a fish that has long been very popular and appreciated for its taste in France, hence the term "French s alt" is sometimes used, moreover, many recipes have their origins in French cuisine.

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How to prepare s alt?

S alt can be prepared in many ways, its meat is white, elastic, very juicy and does not contain small bones. On the market, the sole is available whole, gutted or in the form of fillets. Its quality is comparable all year round, but gourmets find it best in spring, when the s alt stays in seaweed-rich waters, which contributes to the improvement of its taste. The s alt is suitable for baking, baking in aluminum foil, stewing, traditional cooking, steaming, frying or stuffing. It can be served with vegetables, on vegetable mousses, or with fruit salsa. Perfect as an addition to casseroles, risotto or fish soups. You can also prepare fish rolls, meatballs and fish cutlets from s alt. Fish is a source of vitamin D and its absorption can be increased by combining with spinach, broccoli or almonds - they are good plant sources of calcium to increase the absorption of vitamin D.

Mediterranean s alt recipe

Ingredients:

  • 100 g s alt fillet
  • 100 g green peas
  • 15 g dried tomatoes
  • 15 g black olives
  • 20 g spinach leaves
  • 15 g olive oil

Preparation method:

Dice the spinach, sun-dried tomatoes and olives and add the olive oil. Rub the prepared marinade with s alt, place in an ovenproof dish, sprinkle with green peas. Bake for 30 minutes at 180 ° C. Serve with millet, couscous or bulgur and steamed vegetables: broccoli, green beans, Romanesco cauliflower.

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