Sole is one of the most delicate sea fish available in stores. Its meat is white, compact and devoid of the intense, fishy flavor that many people reject. It has a subtle, slightly sweet note and is practically boneless, which makes it an ideal option for the whole family, including the youngest members of the household. In terms of nutritional value, it is a real gem – lots of high-quality protein, omega-3 fatty acids that support the heart and brain, and B vitamins. What is very important, preparing the salt is very simple. You can bake, fry or steam it, and either method will give good results.
Sole is a delicately flavored sea fish belonging to the flatfish order. It spends most of its life on the seabed, camouflaging itself in the sand. Her body is asymmetrical – her eyes are on one side, making her look like a caricature of a fish. But don’t be fooled by appearances, because sole is a very valuable species.
Sole meat is white, compact and incredibly juicy. It has a subtle flavor that does not dominate the additions. This makes it an ideal base for culinary experiments. You can season it minimally or add intense spices – it won’t get lost. Unlike salmon or tuna, sole does not have a distinct, fatty note. This is why it is perfect for people who are not fans of fish dishes.
Who should eat salt regularly? The answer is: basically everyone. This fish is a real bomb of nutritional values that support the body on many levels. Let’s start with proteins – 100 grams of salt provides almost 20 g of high-quality protein, which contains essential amino acids.
Omega-3 fatty acids are another trick up the sleeve of the above fish. Sole is a lean species, so there are not as many of them as in salmon, but they are still present in quantities that are important for health. These ingredients support the functioning of the heart and lower the levelm cholesterol and have anti-inflammatory properties. Regularly eating fish rich in omega-3 reduces the risk of cardiovascular diseases and supports the functioning of the immune system.
What minerals can be found in salt? These are primarily selenium, iodine, phosphorus and magnesium. Selenium is a strong antioxidant that protects cells against damage. Iodine supports the functioning of the thyroid gland, which is especially important in Poland, where deficiencies of this element are common. Phosphorus builds bones and teeth, and magnesium regulates the functioning of muscles and the nervous system.
It is also worth remembering that salt is a low-calorie snack that supports the weight loss process. Thanks to the high content of the above-mentioned protein, it gives a feeling of satiety without burdening the body with excess calories. This is a fish that you can eat regularly without worrying about your figure.
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How to make oven salt? The recipe for this ingredient is so simple that it can fit into just a few sentences. You need sole fillets, preferably fresh, but frozen will work too. Preheat the oven to 190 degrees. Rinse the fillets under cold water and dry with a paper towel – this is crucial, because wet fish will not brown properly.
Place the fillets on a baking tray lined with baking paper, drizzle with olive oil and season with salt and freshly ground pepper. Want to raise the bar? Add lemon. Cut it into thin slices and place on the fillets before baking. The acid contained in citrus fruits emphasizes the sweet taste of the fish. You can also sprinkle salt with chopped parsley or coriander just before serving.
Or maybe you want a Mediterranean version? Spread the sole fillets with a paste of chopped tomatoes, garlic, olives and capers. This introduces intense flavors that turn simple fish into a restaurant-worthy dish. Pour some white wine into an ovenproof dish – the alcohol will evaporate during baking and give the fish a unique character. For fans of Asian flavors, we recommend a marinade made of soy sauce, ginger, garlic and honey. Just rub it on the fillets and set aside for half an hour for the flavors to mingle.
Sources: guster.pl, healthline.com
