Seawater Sole Fish Boneless Fillets Nt. Wt. 300g (Pcs 1-2)

Different Names and Habitat in India:

• Different Names: Sole fish is also known as Sole, Indian Sole, Tongue Sole.
• Habitat: The seawater sole is typically found in shallow coastal waters, particularly in sandy or muddy bottoms.

Benefits of Eating:

• Rich in Protein: Seawater Sole fish provides a lean source of protein, essential for muscle repair, growth, and overall body function.
• Low in Calories and Fat: Seawater sole is low in calories and fat, making it a healthy option for weight management. 
• Omega-3 Fatty Acids: Seawater sole is an excellent source of omega-3 fatty acids, which are essential for heart health.
• Vitamins and Minerals: This fish is rich in essential vitamins and minerals such as Vitamin B12, Vitamin D, iodine, selenium, and phosphorus. Vitamin B12 supports nerve function and red blood cell production, while Vitamin D promotes bone health.

Methods of Cooking Sole Boneless Fillets:

• Pan-Frying: Pan-searing seawater sole boneless fillets creates a crispy exterior while keeping the flesh tender and moist inside.
• Grilling: Grilling seawater sole boneless fillets enhances their natural flavor and adds a smoky charred taste.
• Baked: Baking seawater sole boneless fillets in the oven with herbs and spices is a healthy and convenient cooking method.
• Steamed: Steaming seawater sole boneless fillets preserves their delicate texture and flavor while retaining nutrients.

Nutritional Information per 100g (Approximate):

• Calories: 70-80 kcal
• Protein: 17g
• Fat: 1.5g
• Saturated Fat: 0.2g
• Omega-3 Fatty Acids: 0.2g
• Cholesterol: 40mg
• Vitamins: Vitamin D: 5 IU