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Health benefits of sole fish and side effects

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Discover the Shocking health benefits of sole fish and side effects.

Although there are many issues on which nutritionists and health professionals tend to disagree, the health benefits of fish are universally recognized and accepted everywhere.

But while it may be common knowledge that some of the healthiest fish to eat like wild-caught salmon and tuna are loaded with nutritional benefits, certain types of fish like sole may not be such great additions to your shopping list.

Shocking health benefits of of sole fish


In addition to being lower in valuable nutrients than other types of fish, there are also many concerns about sole safety, both in terms of health and the environment.

Since it was added to the red list of fish and shellfish from unsustainable fishing practices in 2010, consumers have become increasingly aware of the potential drawbacks of this species of flatfish.


What is sole?

Sole is a type of lean flatfish that belongs to the Soleidae family. They are mainly found around the coasts of Europe, but certain types are also found in the waters of the Americas.

There are many types of sole, but Dover sole is the most common and widely available. It has a flat appearance and is typically brown with a white underside. It has two small eyes on the right side of its body and can grow up to 28 inches long.

The sole inhabit near the ocean floor and is a bottom feeder, meaning that it feeds on crustaceans and shellfish found on the bottom of the sea.

These fish are typically caught by trawl nets, which are large nets that scrape the bottom of the ocean floor to catch fish. They have a mild flavor and are versatile enough to use in many different recipes.

However, there are several concerns about the safety of eating sole fish, in addition to its sustainability and the potential ecological and environmental impacts of its controversial fishing methods.

4 Reasons to Avoid Sole Fish

1.- It has a high risk of contamination

• One of the biggest concerns when eating any type of fish is contamination.


• Heavy metals and toxins can accumulate in fish tissues, which can cause serious health problems when consumed by humans.

• Due to high amounts of pollution and industrial waste, flatfish varieties like sole are more likely to contain dangerous pollutants that could wreak havoc on health.

• Studies looking at biomarkers of pollutant exposure have found that sole fish in some areas can be exposed to high amounts of polycyclic aromatic hydrocarbons, toxic chemicals associated with DNA damage, and cancer development.

2.- It is overfished and unsustainable

• Besides being potentially dangerous to health, the sole is also overexploited and unsustainable.

• In fact, solely made the ‘dirty dozen’ list of fish to not eat due to commonly used unsustainable and unsafe fishing practices.

• This is because most sole fish are caught in demersal trawls, which are large nets that traverse the ocean and are used to catch bottom-dwelling fish.


• This method of fishing can have a serious negative environmental and ecological impact, as fishing gear can cause long-term damage to sensitive habitats on the ocean floor.

• Additionally, because fish on the ocean floor often travel in mixed groups, trawling can result in the bycatch and discard of vulnerable fish species, affecting their populations.

3.- It is low in heart-healthy fats

• The American Heart Association recommends consuming at least two servings of fatty fish a week to meet your omega-3 fatty acid needs.

• Omega-3 fatty acids are crucial to many aspects of health and have been associated with several potential benefits of omega-3 fatty acids, such as improving heart health, reducing the development of cancer, and protecting against cognitive impairment.

• Unfortunately, sole fish is a lean type of fish, which means that it is relatively low in omega-3 fatty acids compared to other types of fish.

• Instead, it’s best to add a few servings of fatty fish varieties, such as salmon, sardines, mackerel, and tuna, to your weekly rotation for a healthy dose of omega-3 fatty acids.


4.- There are much better options available

• If you’re looking to increase your fish intake, there are plenty of more nutrient-dense and sustainable varieties of fish available.

• Wild-caught salmon, mackerel, sardines, tuna, black cod, and anchovies are delicious alternatives that are more environmentally friendly and have minimal risk of adverse health side effects.

• Not only do most of these nutritious fish contain more heart-healthy omega-3 fatty acids, but they are also richer in many key vitamins and minerals.

• A serving of salmon, for example, contains a good chunk of thiamine, niacin, vitamin B6, and selenium that you need throughout the day, plus it packs in nearly 19 grams of protein.

• On the other hand, sardines are rich in vitamin D and can meet and exceed daily vitamin B12 needs in just one serving.

• You can easily swap out healthy varieties of fish in your favorite sole recipes to increase the micronutrient and omega-3 content of your meals.


• To mimic the texture and mild flavor of sole, opt for similar fish such as red snapper, pollock, or Alaska cod.

Health benefits of sole fish

Is sole fish healthy? Well you will find out in the article below..

• While there are certainly plenty of disadvantages to including sole fish in your diet, there are some potential health benefits of sole fish to consider as well.

• From a nutritional standpoint, the sole is low in calories but high in protein, which can be especially beneficial for weight loss.

According to a study published in the American Journal of Clinical Nutrition, increasing protein intake by just 15 percent over 12 weeks increased satiety, decreased body weight, and reduced caloric intake by an average of 441 calories throughout the day between participants.


• Sole also contains a variety of other important nutrients. In particular, the sole is a good source of selenium, vitamin B12, and phosphorus, as well as other vitamins and minerals.

• Also, although they have a high risk of contamination with certain compounds, they are typically lower in mercury than many other types of fish.

Mercury poisoning can be harmful to health, causing symptoms such as muscle weakness, impaired vision and speech, and loss of coordination.

• Limiting the amount of high-mercury fish eaten in general is recommended for most people, but for children and pregnant women, it’s wise to avoid eating high-mercury fish altogether.

In terms of mercury content, the sole may be a better alternative to certain types of mercury-rich fish, such as shark, swordfish, and king mackerel.

Sole and Traditional Chinese Medicine and Ayurveda

Fish is a key ingredient in both Ayurveda and Traditional Chinese Medicine. In an Ayurvedic diet, the consumption of healthy meats such as fish is allowed in moderation.


Fish can be especially beneficial for those with a Vata constitution, while pitta and Kapha types should limit their consumption to freshwater fish only.

Fish like sole fillet is best when combined with other light foods like grains and vegetables. However, they may not be compatible with eggs or dairy products.

In Traditional Chinese Medicine, fish is believed to help strengthen the spleen, relieve diarrhea, tone chi, control bleeding, and even act as aphrodisiacs.

It is often used to treat conditions such as hemorrhoids, skin lesions, fatigue, low libido, and postpartum bleeding.

Sole fish nutrition facts

Sole is low in calories and fat, but high in protein and select micronutrients like selenium and vitamin B12.

A three-ounce serving of cooked sole fish fillet contains approximately:


• 100 calories

• 20.5 grams of protein

• 3 grams of fat

• 5 micrograms selenium (71 percent DV)

• 1 micrograms of vitamin B12 (36 percent DV)

• 246 milligrams phosphorus (25 percent DV)


• 3 milligrams magnesium (12 percent DV)

• 2 milligrams vitamin B6 (10 percent DV)

• 9 milligrams niacin (9 percent DV)

• 292 milligrams potassium (8 percent DV)

• 1-milligram riboflavin (6 percent DV)

• 1 gram thiamine (5 percent DV)


• 5 milligrams pantothenic acid (5 percent DV)

In addition to the nutrients mentioned above, the sole also contains a small amount of zinc, vitamin E, calcium, iron, and folate.

Flounder Fish vs. Tilapia

Tilapia and sole are popular for their mild flavor that works well in many different recipes. Both the tilapia and the fish sole flavor are described as non-fish and neutral, making them ideal if you want to bring out the flavors of other ingredients on your plate.

Both are also plagued with a bad rap when it comes to health.

Sole is known to be unsustainable and damaging to the environment, while tilapia is typically farm-raised and is associated with several negative health effects.

Studies show that farm-raised fish like tilapia, salmon, and swai fish contain higher concentrations of antibiotics, pesticides, and dangerous pollutants like dioxins.


However, there are some notable differences between these two types of fish.

Tilapia is a type of freshwater fish that belongs to the cichlid family along with other types of fish such as angelfish and seabass.

Flounders, on the other hand, are mostly saltwater fish and members of the flatfish family.

The price of the single fish is also slightly higher than that of tilapia, making it a little less affordable. Dover sole fish, for example, generally runs around $ 6- $ 8 per pound while you can find frozen tilapia for only $ 2- $ 3 per pound.

Because they share a similarly mild flavor, they can both be incorporated into a variety of recipes. Tilapia and sole work well in fish tacos, casseroles, soups, and curries, and can also be grilled, baked, or broiled and served on their own.

Sole fish recipes + healthier sole alternatives

Sole is typically pan-fried, baked, or broiled and is used in popular recipes for Dover soles such as meunière soles.


However, by replacing sole fish with other varieties of healthy fish, you can still enjoy your favorite unique recipe or dish, but with a healthy and sustainable twist. Some of the best fish to eat are tuna, Atlantic mackerel, wild salmon, sardines, and cod.

Here are some healthier insights on unique recipes that you can give a try:

• Baked sardines with kale, pine nuts, and raisins

• Teriyaki Salmon

• Rainbow Trout Meunière

• Salted Fish Baked


• Mackerel Salad and Super Food

The sole is named for its flat appearance and its resemblance to a sandal, or “sole” in Latin. In other languages, such as Greek, German, Spanish, and Dutch, the sole is named for the language.

The common sole, or Dover sole, is one of the most popular varieties of fish sole, especially among cooks, because it is easy to work with, versatile, and has a mild but slightly sweet taste.

It is often used in classic recipes such as sole meunière, which is a classic French dish in which sole fillets are dipped in flour, fried in butter, and then served garnished with lemon and parsley.

Despite its popularity, Greenpeace International added common sole to its seafood red list in 2010 to raise awareness of the unsustainable and harmful fishing practices used to catch this popular type of fish.


Side effects of sole fish

Allergies to white fish such as soles are more common than allergies to other types of fish, such as oily fish.

If you experience any food allergy symptoms after eating sole fish, stop using it immediately and speak to your doctor.

Pregnant women and children are advised to monitor and limit their mercury intake to prevent developmental delays as well as birth defects.

Although sole fish is low in mercury and generally considered safe to consume during pregnancy, it should be limited to once or twice a week as part of a healthy and nutritious diet.

Also, make sure the sole is fully cooked to minimize the risk of parasitic infections and foodborne illness.

It is generally recommended to cook the fish to an internal temperature of 145 degrees Fahrenheit or cook until the meat can be easily separated with a fork and is opaque.


Final thoughts

• Sole is a type of flatfish that is caught mainly off the coast of Europe.

• You are at an increased risk of contamination from potentially dangerous compounds that could have negative health effects.

• There is also concern about the sustainability of trawling, the fishing method used to catch sole.

• It is also lower in omega-3 fatty acids and several nutrients than other types of fish, such as salmon, mackerel, and tuna.

• However, it is high in protein, low in mercury, and provides several important vitamins and minerals.

• Sole fish can be easily exchanged for other healthy and sustainable fish varieties to increase the nutritional value of your meals and minimize your ecological footprint.


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