Fresh coastal sole (whole fish)

Also known as common sole. It is a flat, white fish that lives in saltwater. It usually lives in sandy areas and tends to hide, leaving only its eyes exposed to wait for and catch its prey. It has the ability to blend in with rocks or sand. It is a carnivorous fish that feeds on crustaceans and small fish. Its color is brown leaning towards green. The left side is usually white. Its body is oval-shaped and usually has scales. It has two eyes, which when born are on opposite sides, but as it grows, one of its eyes moves and both end up on the same side. Properties and benefits Sole contains B-group vitamins. It is a fish with very little fat, making it an essential food in low-calorie diets. By providing folic acid, it is a highly recommended food for pregnant women. Being rich in phosphorus and potassium, it has great benefits for our nervous system and memory. The high amount of vitamin B6 is a great ally for people with diabetes, depression, and asthma. Additionally, it acts as a cardiovascular protector. Nutritional value per 100 grams Energy: 91 kcal Fat: 1.2 grams Carbohydrates: Less than 1 gram Proteins: 18.8 grams Storage and tips If you are not going to cook the sole on the same day it was bought, store it in the refrigerator on a plate or tray covered with a damp cloth. Recipe and culinary uses One of the most common ways to cook sole, if they are not too large, is by coating them in flour and frying them. But baking them with potatoes is a good quick and healthy option. In a baking dish, place sliced potatoes, two crushed garlic cloves, rosemary, and bay leaves. Season with salt and pepper and drizzle with oil. Bake the potatoes for 20 minutes. After the potatoes are done, add the sole fillets and bake for another 5 minutes. Serve the fish with chopped parsley on top.