How many calories are in grilled lemon sole?

A typical portion (140 g, one fillet) gives 127 kcal. Per 100 g the figure is 91 kcal.

Yes. Lemon sole, flesh only, grilled has 0.083 mg selenium per 100 g, 151 % of the NRV, above the 30 % threshold for a “high in” claim.

Yes. Per 100 g, potassium goes from 177 mg raw to 260 mg grilled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

By share of the daily reference intake: selenium (0.083 mg, 151 %), niacin (7.6 mg, 48 %) and vitamin B12 (0.0011 mg, 44 %) per 100 g.

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-380, Lemon sole, flesh only, grilled, 7 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 77 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Lemon Sole). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.