Fresh whole flounder

The source of nutrients and non-nutritive substances in sole includes proteins, omega-3 fatty acids, selenium, phosphorus, iodine, vitamin B12, niacin, and vitamin B6. Sole is a white fish with a high content of omega-3 fatty acids and proteins. It is also a good source of selenium, phosphorus, and iodine. In terms of vitamins, sole provides vitamin B12, niacin, and vitamin B6. A serving of sole can fulfill 55% of the recommended daily intake of vitamin B12 for adults aged 20 to 39 with moderate physical activity.