Dover Sole Nutrition: Protein, Omega-3s, Vitamin D, and Low Mercury Content

Nutritional Highlights (per 100g cooked)

• Protein: 20–22g (high biological value, all essential amino acids)
• Omega-3 (EPA+DHA): 300–500 mg (varies by diet/season)
• Vitamin D: ~10–15 µg (50–75% DV)—rare dietary source
• Potassium: 300–350 mg
• Selenium: 30–40 µg (55–70% DV)
• Vitamin B12: 1.5–2 µg (60–80% DV)
• Low Fat: 1–2g (mostly unsaturated)
• Mercury: Low (0.05–0.1 ppm)—safe for frequent consumption, including pregnancy

Health Benefits

• Muscle maintenance and repair (protein)
• Cardiovascular and cognitive protection (omega-3s)
• Bone health and immune modulation (vitamin D)
• Antioxidant defense (selenium)
• Weight management (high protein, low calorie ~90 kcal/100g)

Preparation Versatility

Pan-seared, baked, poached, steamed, en papillote. Delicate texture suits light sauces (lemon-butter, caper, herb). Cook to 145°F internal; avoid overcooking.

Dover sole is a nutrient-dense, low-contaminant choice for regular seafood intake.