Sole

Listed as a source of omega-3 (0.37 g EPA/DHA per 75 g cooked)

Why It Matters for Longevity

Listed as a source of omega-3 (0.37 g EPA/DHA per 75 g cooked) Flatfish omega-3 source providing modest EPA/DHA. Sole and plaice provide lean protein, moderate omega-3, and low mercury; safe for 2–3 servings per week; not a primary omega-3 source but contributes to weekly totals (PubMed) Regular white fish consumption as part of Mediterranean diet associated with reduced cardiovascular mortality even at modest EPA/DHA levels (PubMed)

How to Use It

Pairs well with lemon, capers, olive oil. Use as a fish in your daily meals according to the Longevity Diet guidelines.

What to Pair It With

Synergies

• Sardines (complement): Sole is low in omega-3; pair with sardines or anchovies elsewhere in the week to hit EPA/DHA targets - Capers (complement): Classic piccata preparation; capers add antioxidant quercetin and flavonoid content to a lean fish meal - Lemon (complement): Classic European pairing; vitamin C adds to mineral absorption and brightness to delicate flavor

Flavor Profile

Taste: very mild, delicate, sweet. Aroma: neutral, fresh oceanic. Texture: very delicate, tender, flaky. Category: white flatfish.

The Science

• PubMed: Sole and plaice provide lean protein, moderate omega-3, and low mercury; safe for 2–3 servings per week; not a primary omega-3 source but contributes to weekly totals - PubMed: Regular white fish consumption as part of Mediterranean diet associated with reduced cardiovascular mortality even at modest EPA/DHA levels - Book claim (medium confidence): Listed as a source of omega-3 (0.37 g EPA/DHA per 75 g cooked)

Key Nutrients