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200 Grams

Fresh Scottish Lemon Sole Fillets – 

There’s nothing that beats a fresh lemon sole fillet. Enjoyed by discerning gourmets across the country. Great pan fried, steamed, or wrapped around a piece of fresh or smoked salmon.

Nutrition Information

Lemon sole is low in fat and high in protein, vitamin B12 and selenium. It is also a source of vitamin B3, phosphorus and iodine.


Nutrient Amount per 100g (as sold)  % of RI
Energy (kcal/kJ) 73kcal/305kJ 4%
Fat (g) 0.7 1%
    of which saturates (g) 0.16 1%
Carbohydrate (g) 0.0 0%
    of which sugars (g) 0.0 0%
Protein (g) 16.7 33%
Salt (g) 0.29 5%
Vitamin B3 - Niacin (mg) 2.7 17%
Vitamin B12 (μg) 2.5 100%
Vitamin E (mg) 3.55 30%
Calcium (mg) 125 16%
Phosphorus (mg) 197 28%
Copper (mg) 0.32 32%
Selenium (mg) 49 89%
Iodine (mg) 139 93%

RI = Reference Intake of an average adult (2000kcal/8400kJ)


Vitamin B12 is needed to form red blood cells, DNA, produce energy and maintain our heart health. If we don't get enough, it can impact our energy levels, memory and mood - making us feel weak and tired.

Vitamin B3 and phosphorus are critical ingredients needed to produce and maintain our bodies energy supply. B3 also plays a role in managing cholesterol levels (certain types of cholesterol are associated with an increased risk of heart disease and heart attacks).

Lemon sole contains a high amount of selenium meeting 91% of the reference value. Iodine and selenium are needed to form thyroid hormones - the thyroid is the gland responsible for our metabolic rate and helps determine how many calories we burn each day.