The sole fish is a flatfish , which is distinguished by its flat shape that allows it to live near the ocean floor, and it is worth noting that the three most famous species of Moses live in the Pacific Ocean, and they all have a flat shape and are Its two eyes are on the right side of the head,  and differ slightly in shape as Flathead sole has a compact oval body,  while the Dover sole has a small mouth in relation to the size of the fish, As for the Rock Sole type, it is distinguished by its difference in color depending on the region in which it lives, as its types that live in the north are distinguished by that their undersides are creamy white, while the species that live in the South have their sides The underside is white with glossy stripes. 
The nutritional value of plaice
The following table explains some of the nutrients found in 100 grams of Musa fish: 
|The food component||Nutritional value|
|Saturated fat||0.542 g|
|Monounsaturated fats||0.657 g|
|Polyunsaturated fats||0.459 g|
|Vitamin B1||0.026 milligrams|
|Vitamin B2||0.025 milligram|
|Vitamin B3||1.278 milligrams|
|Vitamin B5||0.227 milligrams|
|Vitamin B6||0.115 milligrams|
|Vitamin B12||1.31 mcg|
|Vitamin A||37 IU|
|Vitamin E.||0.77 milligrams|
|Vitamin D||139 IU|
Benefits of Musa fish
Musa fish is considered one of the fish that contains a good proportion of omega-3 fatty acids  that contribute to the development of the brain in children in addition to being generally beneficial for brain health, nourishing the skin, and shining hair, despite the lack of information about the benefits of the fish in particular. However, fish in general is considered a low-calorie,  rich in protein, and does not contain a high proportion of saturated fats normally found in fatty meats. 
Fatty fish is also one of the few foods that contain vitamin D, which is important for the health of bones, muscles, nerves, and the immune system, and it is found inside cells throughout the body, and its main function is to help the body absorb calcium, as the low level of vitamin D in the body It is associated with thinning and osteoporosis, in addition to rickets in children.  It should be noted that most fish also contain vitamin B2, which is known as riboflavin, and is also rich in calcium, phosphorous and many minerals such as iron, zinc, and iodine. Magnesium, and potassium. 
For more information about fish and its benefits, read the article on the benefits of fish .
Damage to Musa fish
Degree of safety
Musa ranks among the best fish options according to its mercury content; Accordingly, it is possible to eat between two to three servings of it per week, according to the US Food and Drug Administration . 
The consumption of some types of fish may cause an allergic reaction in some people, and those with allergies to fish are advised to avoid eating varieties of fish or shellfish that cause them an allergy, and it is worth noting that the allergic reaction varies in severity from one person to another depending on the difference in the immune system. Have a mild to severe allergic reaction to fish, which may appear in the form of red spots on the skin, swelling of the body, a feeling of tightness in the throat and cough, or hoarseness and roughness of the voice, or itching and swelling in the eyes, or stomach pain, vomiting, diarrhea, or hives , and this sensitivity may lead to a decrease in blood pressure, a feeling of dizziness and loss of consciousness, and it should be noted that people with severe allergies to fish may develop symptoms of allergy by simply touching the fish or inhaling its fumes during cooking or processing, although most Symptoms of a food allergyIt is not dangerous most of the time, but for some people it may lead to death.  
Recommended serving of fish
It is recommended for adults and pregnant and lactating women to eat between two to three servings per week of fish that follow the list of best options, or they can eat one serving per week of fish that follow the list of good options, and it is worth noting that one serving of fish for adults weighs approximately 113 grams As for children, one portion weighs about 31 grams, and at the age of two years they can consume one portion of fish per week and divide it into one or two meals during the week taking into account the age and the child's need for calories, and this amount gradually increases with age to 4 servings per week At the age of 11 years, it is worth noting that the weight of the portion is measured before cooking the fish.  
- ↑ "Flatfish" , www.seafoodhealthfacts.org , 2009, Retrieved 8-1-2020. Edited.
- ↑ "Flathead Sole" , www.fisheries.noaa.gov , Retrieved 1-8-2020. Edited.
- ↑ "Dover Sole" , www.fisheries.noaa.gov , Retrieved 1-8-2020. Edited.
- ↑ "Rock Sole" , www.fisheries.noaa.gov , Retrieved 1-8-2020. Edited.
- ↑ "Fish, flatfish (flounder and sole species), cooked, dry heat" , www.fdc.nal.usda.gov , 1-4-2019, Retrieved 2-8-2020. Edited.
- ↑ "Omega-3 (EPA + DHA) Levels in Common Fish and Shellfish" , www.seafoodhealthfacts.org , Retrieved 2-8-2020. Edited.
- ↑ Annie Hauser (5-12-2020), "7 Life-Enhancing Reasons to Eat Fish" , www.everydayhealth.com , Retrieved 6-8-2020. Edited.
- ↑ "Fish and Omega-3 Fatty Acids" , www.heart.org , 23-3-2017, Retrieved 2-8-2020. Edited.
- ↑ "Foods high in vitamin D" , www.healthdirect.gov.au , 12-2018, Retrieved 6-8-2020. Edited.
- ↑ "Health Benefits of Fish" , www.doh.wa.gov , Retrieved 7-8-2020. Edited.
- ↑ "Advice about Eating Fish" , www.fda.gov , 7-2-2019, Retrieved 8-8-2020. Edited.
- ^ A b "Shellfish And Fish Allergies" , Www.betterhealth.vic.gov.au , 7-2017, Retrieved 8-8-2020. Edited.
- ↑ "Selecting and Serving Fresh and Frozen Seafood Safely" , www.fda.gov , 8-4-2020, Retrieved 8-8-2020. Edited.
- ↑ "Maternal Diet" , www.cdc.gov , 10-2-2020, Retrieved 8-8-2020. Edited.