Fresh Dover Sole Fillets
Preparation
Fish can be cooked using various cooking methods, such as grilled, baked, broiled, roasted, poached, sautéed and fried.
Grilling: Clean the grill, lightly oil it and preheat before adding the fish. Place the seasoned fish down and don’t move it.
Baking: Preheat oven to 350 degrees F. Portion and arrange fish steaks or fillets on a well-oiled or buttered baking dish; baste the fish halfway through the cook time.
Broiling: Preheat your broiler. Cut fish into pieces of even thickness, baste (butter, margarine, or oil), sprinkle with corn flake crumbs, and place on a broiling pan. Surface of the fish should 3-4 inches from the broiler. Broil 10-15 minutes until fish flakes easily with a fork—if the fish is opaque, it is half way cooked. It will be a solid color when it is finished.
Pan Frying: Cut fish into serving-sized pieces and season to taste. Dip fish pieces into milk or beaten egg, then roll in flour. Meanwhile, heat oil or butter in a skillet until very hot and then carefully place fish pieces into skillet until golden brown. TIP: don't place too many pieces of fish in the oil as it will reduce the overall temperature too much.
Poaching: Heat seasoned water or fish stock to approximately 180-190 degrees and place the fish in the liquid. Cover the fish entirely and poach until desired doneness—but do not boil the fish.
Storage
Refrigerate fresh fish by first scaling, cleaning and gutting it. Place on a tray or in a lidded container and cover them tightly with plastic wrap or aluminum foil and place in the coldest part of the refrigerator. If you do freeze fish, run it under cold water, dripping wet, right to a piece of plastic wrap, then into a zip lock baggy, with all of the air squeezed out of it then lay flat in your freezer, label and date. Whole non-oily fish can be frozen for up to 6 months at -18°C or less. Whole oily fish, and all fish fillets, steaks and cutlets can be frozen for up to 3 months at -18°C or less.
Fresh caught or market fresh fish should be stored at a temperature 40°F or below and cooked fish should be kept at a temperature 140°F or higher. Raw fish can be stored in a refrigerator for 2 to 3 days.
Nutritional Facts
NUTRITIONAL BENEFITS
Fish is an excellent source of protein and B vitamins while low in fat and cholesterol, which makes them a good choice for a healthy diet . Oil-rich fish, such as trout, mackerel, herring and sardines, are an excellent source of Omega-3 fatty acids.v
 |
GOOD POINTS
|
NUTRITIONAL INFORMATION
| Nutrient | Unit | 1 Value per 100g | 1.0 oz, boneless 28.35g | 1.0 fillet 163.0g | 3.0 oz 85.0g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water | g | 84.63 | 23.99 | 137.95 | 71.94 |
| Energy | kcal | 70 | 20 | 114 | 60 |
| Protein | g | 12.41 | 3.52 | 20.23 | 10.55 |
| Total lipid (fat) | g | 1.93 | 0.55 | 3.15 | 1.64 |
| Carbohydrate, by difference | g | 0 | 0 | 0 | 0 |
| Fiber, total dietary | g | 0 | 0 | 0 | 0 |
| Sugars, total | g | 0 | 0 | 0 | 0 |
| Minerals | |||||
| Calcium, Ca | mg | 21 | 6 | 34 | 18 |
| Iron, Fe | mg | 0.18 | 0.05 | 0.29 | 0.15 |
| Magnesium, Mg | mg | 18 | 5 | 29 | 15 |
| Phosphorus, P | mg | 252 | 71 | 411 | 214 |
| Potassium, K | mg | 160 | 45 | 261 | 136 |
| Sodium, Na | mg | 296 | 84 | 482 | 252 |
| Zinc, Zn | mg | 0.32 | 0.09 | 0.52 | 0.27 |
| Vitamins | |||||
| Vitamin C, total ascorbic acid | mg | 0 | 0 | 0 | 0 |
| Thiamin | mg | 0.022 | 0.006 | 0.036 | 0.019 |
| Riboflavin | mg | 0.02 | 0.006 | 0.033 | 0.017 |
| Niacin | mg | 1.04 | 0.295 | 1.695 | 0.884 |
| Vitamin B-6 | mg | 0.098 | 0.028 | 0.16 | 0.083 |
| Folate, DFE | µg | 5 | 1 | 8 | 4 |
| Vitamin B-12 | µg | 1.13 | 0.32 | 1.84 | 0.96 |
| Vitamin A, RAE | µg | 10 | 3 | 16 | 8 |
| Vitamin A, IU | IU | 33 | 9 | 54 | 28 |
| Vitamin E (alpha-tocopherol) | mg | 0.63 | 0.18 | 1.03 | 0.54 |
| Vitamin D (D2 + D3) | µg | 2.8 | 0.8 | 4.6 | 2.4 |
| Vitamin D | IU | 113 | 32 | 184 | 96 |
| Vitamin K (phylloquinone) | µg | 0.1 | 0 | 0.2 | 0.1 |
| Lipids | |||||
| Fatty acids, total saturated | g | 0.441 | 0.125 | 0.719 | 0.375 |
| Fatty acids, total monounsaturated | g | 0.535 | 0.152 | 0.872 | 0.455 |
| Fatty acids, total polyunsaturated | g | 0.374 | 0.106 | 0.61 | 0.318 |
| Fatty acids, total trans | g | 0.011 | 0.003 | 0.018 | 0.009 |
| Cholesterol | mg | 45 | 13 | 73 | 38 |
| Other | |||||
| Caffeine | mg | 0 | 0 | 0 | 0 |
| Footnotes | |||||
| (a)"Samples were obtained from 12 retail stores using a probability-based sampling plan. Some fish had been treated during processing to retain moisture on thawing. Untreated fish = 81 mg sodium/100g." | |||||