Steamed Sole Fillet

Name: Steamed Sole Fillet
Cook time: 10 min
Total time: 10 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#protein

#low_sugar

#dha

#under_30

The top boneless fish for moms — sole has almost no bones and tender flesh; steamed with soy sauce, it's DHA-rich and worry-free.

MumEat recipe

✨

Nutritional Highlights

🧠

188%

DAILY RDI

DHA

375mg

💪

36%

DAILY RDI

Protein

25.8g

☀️

30%

DAILY RDI

Vitamin D

4.5µg

+ 5 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Boneless and digestible, sole is a common fish for pregnancy and baby food alike.

🔬 Modern Science

Sole is low-mercury with DHA and protein; steaming keeps it light and nutritious — safe and easy to digest.

✅Strong evidence

🍳

Instructions

3 steps

Thaw and drain the sole, top with ginger.

Steam 8 min until cooked through.

💡鱼肉变白不透明即熟。

Discard liquid, add scallion, pour hot oil and soy sauce.

🌿

Full Nutrition Breakdown

☀️Vitamin D

30%(4.5µg)

🦴Calcium

6%(61.7mg)

🍊Vitamin C

20%(17.4mg)

Protein

36%(25.8g)

Zinc

10%(1.1mg)

DHA

188%(375mg)

Folate

5%(32.1µg)

Iron

6%(1.5mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] ACOG Practice Bulletin No. 229 (2021).

Low-mercury fish 2-3 servings/week recommended for DHA in pregnancy.

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