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 If it does, it still tastes fine, but becomes dry and overly flaky. Dover sole fish, for example, generally runs about $6–$8 per pound while … It is low in fat, high in protein and rich in essential nutrients like selenium, vitamin D, phosphorus and vitamin B-12. Cheers! Other sole and flounder are overfished. If you have a nice sharp microplane, feel free to use that to zest the lemon. 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. 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. 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. Broil for 4-5 minutes, or until the sauce, celery, and fish as starting to brown at the edges. 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. 100 % 1g 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. 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. Costco Costco - Pacific Dover Sole. Log Food. A 3-ounce serving of cooked Pacific sole contains 27.7 micrograms of selenium, or approximately 50 percent of the recommended daily allowance. Stir to combine and set aside. About Food Exercise Apps Community Blog Shop Premium. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. 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. Dover sole are also known as “slime” or “slippery” sole because they excrete mucous that makes them difficult to hold. It may take a bit less time, and it probably won’t brown at the edges the same way, but it should still work. 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. Kerns studied English literature and neurology at UC Davis. Health Benefits of Hake fish. Sole. However, try to stay away from box graters and the like, as they leave an awful lot of lemon oil on the blade. In either case, you can't go wrong by including one of these fish in your diet. Pacific Dover Sole has a subtle flavor and soft, fluffy meat. * Pacific Dover Sole, a low fat food. Pacific Pacific - Dover Sole Fillet. Vitamin B-12, also called cobalamin, is needed in order for the body to break down carbohydrates, proteins and fat. Remove from heat and serve with black rice (see note below) or the side of your choice. True European Dover sole is found in the North Sea and Mediterranean Sea. Want to use it in a meal plan? Find nutrition facts for over 2,000,000 foods. Not only does it add spectacular colour, but the berry-like flavour holds its own against the buttery, sweet citrus of the fish. Log In. Save my name, email, and website in this browser for the next time I comment. Like to see one? 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. Dover sole nutrition facts. Turn on the broiler on the oven and allow it to preheat. Adult men and women need 55 micrograms of the mineral selenium each day, according to the Institute of Medicine's Food and Nutrition Board. Flatfish like the Sole yield a thin fillet, as a result, poaching, saucing and steaming are the preferred cooking methods. Log Food. Sole and flounder are both flatfish found at the bottom of the ocean. Ingredient note: The term "sole" is widely used for many types of flatfish from both the Atlantic and Pacific. Sole Meunière is the incomparable yet simple dish that led Julia Child to her everlasting adoration of French Cuisine. 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. No pantry pages have been written yet for any of the ingredients in this recipe. ocean fresh-dover-sole nutrition facts and nutritional information. Sole fish, on the other hand, are mostly saltwater fish and members of the flatfish family. You may also like. Sustainable Seafood Recipes on Diversivore. 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. 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. 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. Sign Up. Rock and Flathead sole are primarily caught in Alaskan waters, and Dover Sole is caught along the U.S. Pacific coast fishery … However, even if you have to break down the fish yourself, it should take too long. I’ve seen beef bones that cost more than that! It is popular for its fine, firm, lean white meat and delicate, sweet flavor in the French and Mediterranean cuisine. Calories, carbs, fat, protein, fiber, cholesterol, and more for Fish, North Pacific Sole Fillet (Simply Seafood). Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. Calorie Goal 1,912 cal. Petrale Sole Fillet, 1 lb. Pacific sole is a flatfish whose habitat ranges from Alaska's Bering Sea to the Pacific waters around Baja California. 0 %--Fat. 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. 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! 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. The best choices are Pacific, Dover or English 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). Nutritional information is given for a single serving (1/4 total recipe) and includes black rice. Sign Up. Dover sole is thick-bodied, but … 88 Cal. Like to see one? That’s 1/10th the price of halibut! 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