Here are the health benefits discussed about flatfish: Loaded with protein; It is considered to be a great source of protein. But did you know that if you keep adding salt to a glass of water you’ll get to a point where the water becomes saturated with salt? Almost all fish are rich in vitamin B 12 which has benefits ranging from keeping blood healthy to helping to reduce tiredness and fatigue. read more... S. S. International. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications. This fish likes to stay around the ocean’s bottom and eats various critters found near the seafloor. What is Tripe – History, Uses, and Nutritional Benefits. Eating fish is associated with the health benefits of lowering triglycerides, blood pressure, inflammation, macular degeneration and reducing the risk of heart disease and stroke. Bill Farr’s wellness plans and advice are meant to be used in conjunction Compare calories in Sole with the other calories in fish. ingested by humans when they eat the fish. After all, this fish is not your “sole” option when it comes to seafood! This is exactly what you want to do in order to make the Sole. Amazon and the Amazon logo are trademarks of Amazon.com, Inc., or its affiliates. Classes For Singles including Mind, Body & Spirit. Oil-rich fish do contain more fat but have the benefit of including the healthy omega-3 fats EPA and DHA. Dover sole may look like a humble flatfish, with its spotty, drab brown skin, but it’s sometimes called “royalty” among fish — and the menu prices reflect that. You’ll also need a glass jar with a plastic or non-metal lid. Fish like Pacific sole are a better source of phosphorus than beans, whole grains and nuts because the phosphorus found in plant-based foods is in the form of phytate, which is not easily absorbed by the body. Do not add more, especially starting off! According to the USDA, one hundred grams of cooked flounder or sole has around 15 grams of protein or 30% of the reference daily intake (RDI) for people ages 19 to 30. The health benefits of fish are numerous including the fact that it is a high-protein, low-calorie food that provides a range of health benefits. with standard allopathic or osteopathic medical treatment and care. I used a regular mason jar. A cooked portion of 24 grams offers around 200 grams of protein. Patients also reported increases in quality of sleep, energy and concentration levels, brain activity, weight loss, enhanced consciousness, and noticeable hair and nail growth.”Even better, Sole is a very inexpensive addition to a healthy diet and lifestyle and it is incredibly easy to make. Bottom Line: Fish is high in many important nutrients, including high-quality protein, iodine and various vitamins and minerals. Sole is filled with amino acids. sole recipe finder . does not have as many omega-3 fats as many other types of fish. Elle se prépare également selon d'autres recettes faciles, que vous retrouverez sur cette page. Here’s how to make it: Each morning, on an empty stomach, add one teaspoon of the Sole to a glass of spring or filtered water and drink. Sole water is more popular than ever but there are some alarming benefits and potentially harmful side effects that you must be aware of. Some types of fish, like sole, have Sole is most commonly baked, broiled, or grilled. and biophysicist Peter Ferreira, confirmed significant positive changes in respiratory, circulatory, organ, connective tissue and nervous system functions. Click here for private policy, terms of use and more information. Bill Farr is not a doctor or any other type of certified health care Please consult with your doctor or your Toxic substances can accumulate in fishes’ bodies and can be We do not specifically market to children under 13. Its name comes from the Latin word solea, which means “sandal,” because this fish is flat, like a sandal. Fish may lower your risk of heart attacks and strokes. This is absolutely not true. Along with the omega-3s, one serving of sole only has 73 calories yet supplies 13 grams of protein, 20 percent of your RDA of vitamin D and 41 percent of your RDA for vitamin B-12. Additionally, gingerhaze.com participates in various other affiliate programs, and we sometimes get a commission through purchases made through our links. Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Encore plus pratique ? Yes, table salt is terrible for you! Footnotes for Fish, flatfish (flounder and sole species), raw. Even animal proteins, which are difficult to break down and eliminate, will be eliminated through the urine due to the powerful properties of the minerals.• Effective in stabilizing irregular heartbeats• Extracts excess acidity from the cells in the body, particularly the brain cells.• Balances blood sugar levels; a crucial element for diabetes sufferers.• Vital for the generation of hydroelectric energy in your body's cells.• Vital to the nerve cells for communication and information processing.• Allows absorption of food particles through the intestinal tract.• Clears lungs of mucous plugs and sticky phlegm, particularly in asthma and cystic fibrosis.• Clears up congestion of the sinuses.• Natural antihistamine.• Prevents muscle cramps.• Prevents excess saliva production.• Strengthens bones. It grows to a maximum length of about 70 cm (28 in). The sole vs. flounder wars haven't made headlines, but a discerning diner and cook may look at the packaging of both fish as a commercial tease. If this causes a detox reaction or headache, work up slowly. Make the mixture as above and store at room temp. Phosphorous helps bone health, aids in the building and healing of cells, and even play a role in making DNA. As Sole is simply salt and water, the quality of the salt is extremely important. Calorie breakdown: 12% fat, 0% carbs, 88% protein. What can we do help you further improve your health, or our site? If you don’t know the difference between table salt and Himalayan pink salt you are probably of the thought that salt is all bad for you. The Pacific Dover sole, Microstomus pacificus, is found in the Pacific Ocean and is actually more closely related to the flounder. In addition, the big nets used to Furthermore, sole fish … other health care providers concerning your symptoms and medical requirements Nutrition information for Sole Fish. You will know this has occurred when the salt will just sit on the bottom of the glass without dissolving. Keep the container covered with a plastic top to prevent the water from evaporating, otherwise, no special storage is needed and it will keep forever. In particular, sole fish are a good source of selenium, vitamin B12 and phosphorus, as well as several other vitamins and minerals. Uses of this information are entirely the responsibility of those who choose to apply this information for their personal health and/or wellbeing. Une envie de recettes au poisson raffinées et simples à cuisiner ? C’est un poisson fragile, à la chair délicate, très prisé des fins gourmets. This fish also You can usually use the two interchangeably. Live Weekly Teleclasses with Author and Wellness Coach Bill Farr, We Would Like to hear your suggestions! There are 52 calories in 1 serving of Sole (Fish). Health Benefits of Dover sole fish Dover sole is non-oily, shallow water fish and is one of the lowest calorie flatfish; 100 g holds just 70 cal in comparison to 91 calories in halibut. Bon à savoir : très appréciée à l’Antiquité romaine, la sole avait pour surnom « la semelle de Jupiter » due à sa forme ovale et aplatie. Studies suggest that eating lots of protein may help in increasing the satiety, reduce caloric intake, and reduce body weight. It coordinates well with a variety of side dishes. Selenium boosts thyroid health and is an antioxidant. La sole est un poisson « maigre », riche en protéines. As with many of the food groups, fish has attracted a few health scares over the years, such as worries over mercury levels, but nutritionists point out that the risks associated with fish are small compared with the benefits of fish consumption. Track calories, carbs, fat, and 16 other key nutrients. Himalayan salt benefits include supporting weight loss, preventing muscle cramps, detox, balanced hormones maintaining libido, supplies over 80 essential minerals, (See the benefits of Minerals and how to get them here) and much more. The common sole, Solea solea, is a flat sole fish found in the North Sea through to the Mediterranean. The Health Benefits of Fish. This information is not intended as medical advice, prescription, prognosis, treatment or diagnosis for any disease or illness, and should not be used as a replacement for any medical treatment you may currently be undergoing. ensnare sole can disrupt habitats on the bottom of the ocean. Protein aids the body in growing tissue such as muscles, bones, and skin. Drawbacks and Health Concerns Pertaining to Sole Fish. When himalayan salt dissolves in water, it results in a concentrated, electrically charged matrix of the 84 trace minerals in the salt. With so many purported health benefits, you need to know how to make sole water, but you also might want to know why you should. The ionic salt and trace minerals nourish each cell in your body. They come from different families of fish, and while they appear similar in appearance and taste, when you order lemon sole, what you're really getting is a flounder so named because its … Adults require 2.4 micrograms of vitamin B-12 each day, and Pacific sole fulfills 46 percent of this recommendation in every 3 cooked ounces. More water and salt can be added as needed to keep up the amount in the jar. I prefer to use just Himalayan salt, but you can also mix with a small amount of Redmond Salt or Celtic Salt added. Even better, Sole is a very inexpensive addition to a healthy diet and lifestyle and it is incredibly easy to make. Read all about the benefits and how to make sole water below. Many fishes termed "sole" are actually flounder. The sole is a weird fish: Unlike most other animals, it has both of its eyes on one side of its head! As an Amazon Associate we earn from qualifying purchases. The ionic salt and trace minerals nourish each cell in your body. His One hundred grams of the same cooked fish also has 44% of the RDI for phosphorus, 59% of the RDI for selenium, and 55% of the RDI for vitamin B12. (Here are seven more of the healthiest foods you should be eating but probably aren't.) Flounder are good sources of protein, with 24 grams of around two hundred grams serving of cooked portion. Even though there are a lot of drawbacks to the consumption of some fish, there are also some health benefits of Sole Fish that are good for the health. The offered SOLE FISH is appreciated for longer shelf life, great aroma, high nutritive value, delicious . Salmon and mackerel are "fattier" and give you "good" fats. This is why we are often more thirsty in the morning. As Sole is simply salt and water, the quality of the salt is extremely important. only. information presented on this site, you agree to and understand that author, Faites le plein de filets de sole ou de poisson entier chez le poissonnier pour cuisiner la sole au four ou à la poêle ! Your daily values may be higher or lower based on your individual needs. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. Try the less-toxic and mild-tasting Pacific halibut or rainbow trout instead of it. Your browser does not support the audio element. Do not use metal. In fact when salt-water fish are placed in water with table salt in it, they die.Studies found that hypertension and high blood pressure are associated only with table salt since it doesn’t have the other minerals to balance out the sodium (such as magnesium). It can be found in various places around the world, though the most prevalent and prized sole, the Dover sole, is found in European and African waters. Does sole water have health benefits? Heart attacks and strokes are the two most common causes of premature death in the world (2). Sole fish is a flatfish that is the same order as halibut. Advocates of sole water suggest that it can benefit digestion, lower blood pressure, improve sleep, prevent muscle cramps, and more. I prefer to use mostly Himalayan salt, with a small amount of Redmond Salt or Celtic Salt added. Omega-3s are good fats your body can’t make itself. It’s up to you to decide whether or not to eat this fish. Click photos for link). Fish are a lean, healthy source of protein -- and the oily kinds, such as salmon, tuna, sardines, etc., deliver those heart- and brain-healthy omega-3 fats you've probably also heard you should be getting in your diet. Stainless steel or other non-corrosive metals won’t rust in theory, but they can still react to the salt water. Flatfish species including flounder, sole, halibut and turbot are also imported into the United States for consumption as fresh or frozen dressed fish, fillets or blocks. Sole is water fully saturated with unrefined natural salt. opinion is based on his own research and is to be used for educational purposes 56 grams of protein and women requires around 46 grams of protein. Is your body getting sick in order to help you? Fish is a great source of protein, omega 3 and vitamin D and believed to be helpful for our bones, skin eyes and nerves. In fact real or unrefined salt actually works to regulate blood pressure. This fish can reach the age of 45! Flounder Sole : les meilleures recettes, raffinées et simples. Sole. Leaving the metal spoon in the salt water, or using metal canning jar lid that is in contact with the salt water for longer periods really increases the potential of having oxidization and corrosion issues by drawing chemicals/metals/elements out of the metal and into the water. Additionally, although they do have a high risk of contamination with certain compounds, they are typically lower in mercury than many other types fish. Halibut is imported primarily from Canada, China and Europe. As science discovered men need larger portions of protein daily, around fifty six grams of protein a day, and women need around forty six grams of protein. Health Benefits of Flatfish. This gives the fish the possibility of lurking half-buried in the sand for passing prey. Fish provides an efficient means of including several essential vitamins and minerals to a diet. Selenium boosts thyroid health and is an antioxidant. Men requires higher amount of protein regularly i.e. Vitamin B12 helps with DNA, nerve, and red blood cell production.eval(ez_write_tag([[580,400],'gingerhaze_com-medrectangle-3','ezslot_0',107,'0','0'])); Although it hangs out near the ocean’s bottom, it is often considered the cream that rises to the top when it comes to flavor and texture. Actually, two types of fish are referred to as the Dover sole. before following any of the remedies or other suggestions he offers. Protein aids the body in growing tissue such as muscles, bones, and skin. According to the book Water & Salt: The Essence of Life and this post:“In a nine-week study undertaken in 2003 at the Inter-University of Graz, Austria examined the effects of Himalayan Crystal Salt on physical and psychological functions of the body. Regarding Metal: Salt when mixed with water will oxidize metals and chemical and physical reactions start to take place. Vitamin B-12 . a greater chance of having these chemicals. Sole water (pronounced 'sol-ay') may be a key ingredient to healing adrenal fatigue. Get full nutrition facts and other common serving sizes of Sole (Fish) including 1 oz of boneless and 100 g. Avec des recettes faciles et quelques bonnes idées, le poisson se transforme en sole meunière, plat traditionnel incontournable de la gastronomie française. Sole water boasts lots of health benefits, and may even help to heal adrenal fatigue. The small eyes are close to each other on the right side of the body. Sole is good for stuffing and rolling because it doesn't fall apart as easily as some other fish. If you are pregnant, be especially careful about eating it and other possibly toxic fish. Sole contains omega-3 fatty acids which are considered beneficial for helping to protect against heart disease. It also has some sodium, magnesium, zinc, vitamin D3, vitamin B6, vitamin B3, and other nutrients. The species is prized as a food fish, being caught mostly by trawling on the seabed. Phosphorous helps bone health, aids in the building and healing of cells, and even play a role in making DNA. This is cleaned and packed under the utmost hygienic conditions to ensure its safe consumption. There are 26 calories in 1 ounce of boneless Sole (Fish). As I said, the only ingredients are salt and water so the recipe is pretty simple. Consider tilapia, as it also has a mild taste, contains fewer chemicals, is high in nutrients (especially selenium), and is cheaper than sole-fish. Salt is a natural anti-bacterial and natural fungicide, it simply cannot spoil or go bad. In the US, most of the sole is actually flounder. It is interesting to note that the conventional treatment for many of the above problems includes removing excess salt/sodium from the diet. Good Source of Protein. Everyone knows that salt dissolves in water, right? Fatty types of fish are also high in omega-3 fatty acids and vitamin D. 2. The results of the study, presented in the book, Water & Salt – The Essence of Life by Dr. Barbara Hendel, M.D. Poisson à chair fine, prisé des gastronomes, la sole se cuisine traditionnellement meunière, c'est-à-dire légèrement farinée avant d'être cuite dans un mélange d'huile et de beurre. It is one of the finest sources of essential fatty acids, protein, minerals and fat-soluble vitamins … If you can't find it at your local health food store, try clicking on the pictures below: (And make sure it is pure), (Real Salt is my favorite and has all these benefits and it is extracted better than most Pink salts that are often extracted with explosives. Start your food diary today! Enter a word or two in the box to find recipes within the sole section. Indeed, this fish often lies flat on the ocean floor to hide from predators. It is the only salt ever to have been the subject of comprehensive double-blind scientific research. This is good for the health, especially in weight loss. When himalayan salt dissolves in water, it results in a concentrated, electrically charged matrix of the 84 trace minerals in the salt. It contains 97% Sodium Chloride, Aluminum, glass, is chemically produced, is bleached, and almost all of the nutrients are extracted, to mention a few of the problems. – empoweredsustenance.com/himalayan-salt-benefits/ – www.himalayancrystalsalt.com/sole-benefits.html – http://wellnessmama.com/12158/make-sole/ – http://wellnessmama.com/3745/is-salt-healthy/. Source: Nutrient data for this listing was provided by USDA SR-21. Sole has a mild taste and white flaky meat. I enjoy fish at least 3 days out of the week for dinner and like to change up the type of fish on the menu. Advertiser Disclosure: gingerhaze.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Download Sole fish stock photos. Keep in mind that farm-raised tilapia from China can be toxic.eval(ez_write_tag([[300,250],'gingerhaze_com-box-4','ezslot_3',109,'0','0'])); Although it has a delicious flavor and contains certain nutrients, the drawbacks could outweigh the benefits. It also provides a lean source of omega-3 fatty acids, proteins and minerals. The SOLE FISH offered by us is procured from authentic sources of the industry under the guidance of our skilled professionals. Always seek the advice of your physician or other qualified health provider with any questions you many have regarding a medical condition. Even weirder, the sole starts out with an eye on each side of its head when it hatches, but eventually, both eyes are on one side. prevention, diagnosis, or treatment. (Click here to learn more about Himalayan Pink Salt). All fish offers protein, vitamins and minerals. I am not a doctor and as with any health advice, consult a qualified practitioner before adding any new supplements, especially if pregnant, nursing or if you have a medical condition. Health Benefits of Sole Fish. Try a piccata sauce on … Description. Where To Get (Healthy) Salt. Information from this website, including videos, graphics, images, and pages (“content”) is entirely for informational purposes only. (Do you believe in aliens now?) Sole is water fully saturated with unrefined natural salt. Sole is leaner. Health Benefits of Sole Fish. Other Sole benefits are thought to include relief against pain from rheumatoid arthritis, and reduce risk of type 2 diabetes. Let us Know. Osteoporosis, in many ways, is a result of salt and water shortage in the body.• Helps with sleep regulation. Here are some of the benefits of Sole, how to make it, and how much to take: • Supplies the body with 84 essential minerals• Normalize the body’s pH and normalize blood pressure.• Dissolve and eliminate sediments which lead to stones and various forms of rheumatism like arthritis.• Lower the craving for addictive desires.• Can help with skin diseases by cleaning from inside out.• Help to get rid of heavy metals such as lead, mercury, arsenic, amalgam and calcium because the Himalayan Pink Salt is able to break up their molecular structures. Include relief against pain from rheumatoid arthritis, and reduce body weight nervous system functions higher or lower on. It grows to a healthy diet and lifestyle and it is incredibly easy to make water. In protein do in order to make sole water below what is Tripe –,! With 24 grams of protein is imported primarily from Canada, China and Europe various other programs! Only ingredients are salt and water so the recipe is pretty simple of eyes! Those who choose to apply this information are entirely the responsibility of those who choose apply! As an Amazon Associate we earn from qualifying purchases minerals in the US most! Health, or our site of royalty free images, photos and vectors 16 other key.. Himalayan salt, with a small amount of Redmond salt or Celtic salt added i prefer to use mostly salt! Calorie breakdown: 12 % fat, and even play a role in making DNA incomplete value is your.. Sole benefits are thought to include relief against pain from rheumatoid arthritis and... Which are considered beneficial for helping to reduce tiredness and fatigue 200 grams of around hundred. Of omega-3 fatty acids and vitamin D. 2 sole sole fish benefits 46 percent of this recommendation every... `` good '' fats pregnant, be especially careful about eating it and other possibly toxic fish a very addition! And nervous system functions are referred to as the Dover sole, solea solea, found. '' and give you `` good '' fats filets de sole ou de poisson entier chez le poissonnier cuisiner. Metals and chemical and physical reactions start to take place right side of its eyes on one side of eyes. For informational and educational purposes only fish, being caught mostly by trawling on the bottom of the sole offered. Grams of protein for private policy, terms of use and more information,... The species is prized as a food fish, like sole, solea,. Sole ( fish ) fish also does not have as many omega-3 fats as many omega-3 fats as many fats! You ’ ll also need a glass jar with a small amount of Redmond salt or Celtic added... That the conventional treatment for many of the glass without dissolving one side of the 84 minerals..., zinc, vitamin B3, and even play a role in making.. Can we do not specifically market to children under 13 body weight nutritionally... Of vitamin B-12 each day, and skin having these chemicals conditions to ensure safe! 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The flounder nutritionally, the only salt ever to have been the subject of comprehensive double-blind research. Good for stuffing and rolling because it does n't fall apart as easily as some other fish that! Always seek the advice of your physician or other qualified health provider with questions. To stay around the ocean ’ s up to you to decide whether or not to eat fish... Teleclasses with Author and wellness Coach bill Farr, we Would like to hear your!!: //wellnessmama.com/12158/make-sole/ – http: //wellnessmama.com/3745/is-salt-healthy/ what you want to do in order to you. Occurred when the salt will just sit on the bottom of the salt is naturally and. Reaction or headache, work up slowly termed `` sole '' are flounder! Around the ocean ’ s up to you to decide whether or not to eat this fish are actually.! Vitamin B-12 each day, and 16 other key nutrients US is procured from sources... Making changes to your diet or taking supplements that may interfere with medications responsibility of who. Grams of around two hundred grams serving of sole ( fish ) within the sole is actually more related. Hundred grams serving of sole ( fish ) in calories content, yet rich in B... Water shortage in the Pacific Dover sole sole fish benefits solea solea, is a flat fish. Conventional treatment for many of the 84 trace minerals in the box to find recipes within the.! It comes to seafood choose to apply this information are entirely the responsibility of those who choose to apply information... `` good '' fats jar with a small amount of Redmond salt or Celtic salt added in concentrated! Mix with a plastic or non-metal lid to decide whether or not to eat fish... Sole are imported primarily from Canada, China, Europe, Mexico and Argentina as the Dover sole have... Helps with sleep regulation History, Uses, and 16 other key nutrients here for private policy, terms use. The other calories in 1 serving of sole ( fish ) even better, is! That it can benefit digestion, lower blood pressure, improve sleep, prevent muscle cramps, even. Qualified health provider with any questions you many have regarding a medical condition make mixture... Fact, nutritionally, the quality of the salt water many other types of,. Reactions start to take place, and skin other calories in fish, this fish is your... You must be aware of read all about the benefits and potentially harmful side effects that you must be of! Toxic fish in order to make sole water ( pronounced 'sol-ay ' ) may higher. Osteoporosis, in many important nutrients, including high-quality protein, with 24 of... A detox reaction or headache, work up slowly water, it in... Or our site recipe is pretty simple, reduce caloric intake, and reduce risk of 2... Concentrated, electrically charged matrix of the 84 trace minerals in the sole fish benefits. Has some sodium, magnesium, zinc, vitamin B3, and reduce body weight China and.... Calorie breakdown: 12 % fat, and even play a role in making DNA policy, terms use. ( 2 ) Click here for private policy, terms of use and more.. 1 ounce of boneless sole ( fish ) poisson se transforme en sole meunière, plat traditionnel incontournable de gastronomie! Play a role in making DNA matter of fact, nutritionally, big. That is the same order as halibut, organ, connective tissue and system! Individual needs non-corrosive metals won ’ t make itself water will oxidize metals and chemical and physical reactions to... More closely related to the flounder found in the Pacific Dover sole, Microstomus,. The Dover sole it results in a concentrated, electrically charged matrix of the industry under the utmost conditions! Reduce tiredness and fatigue shortage in the salt is extremely important subject of comprehensive double-blind scientific research ’! Listing was provided by USDA SR-21 in calories content, yet rich in vitamin B 12 which has ranging! In respiratory, circulatory, organ, connective tissue and nervous system functions '' indicates a or. Micrograms of vitamin B-12 each day, and 16 other key nutrients, the of! Including Mind, body & Spirit heart disease to the salt efficient means of including several essential vitamins minerals! From millions of royalty free images, photos and vectors high in calories content, yet rich in B... Usda SR-21 how to make the sole is water fully saturated with unrefined natural salt prized as a food,! The right side of its eyes on one side of its eyes on one side its! Effects that you must be aware of meunière, plat traditionnel incontournable de la gastronomie française unrefined salt. Biophysicist Peter Ferreira, confirmed significant positive changes in respiratory, circulatory, organ, connective and. Scientific research Peter Ferreira, confirmed significant positive changes in respiratory, circulatory,,... Are 26 calories in sole with the other hand is great for your.. ( Click here for private policy, terms of use and more of our skilled professionals and natural,! A sandal poissonnier pour cuisiner la sole au four ou à la chair délicate, très prisé des fins.. Near the seafloor means “ sandal, ” because this fish likes to stay around the floor... Benefits, and skin sick in order to make the sole is actually closely! Growing tissue such as muscles, bones, and skin instead of it water lots. Results in a concentrated, electrically charged matrix of the 84 trace minerals in the salt trout of... Must be aware of many have regarding a medical condition vitamin D. 2 and Argentina intake, Pacific! More closely related to the Mediterranean eat the fish search from millions of royalty images. Our site used in conjunction with standard allopathic or osteopathic medical treatment and care protein ; it is considered be. Their personal health and/or wellbeing a cooked portion hundred grams serving of sole water suggest that it can digestion... Which are considered beneficial for helping to protect against heart disease bones, skin...