Fish

Head End

Dover Sole head end is a prepared fish portion from the fillet—cut so thickness and bone structure suit a single cooking method. seafood with species-specific oiliness and flake. Pat dry, season, and cook just until opaque or to the preferred doneness for the species. stop at just-opaque; residual heat finishes the centre. Label and use promptly; fish quality falls fast. Even thickness matters more than elaborate marinades for consistent doneness.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

CookedFreshGrilledPan FriedPreparedRawRoastedWhole

Traits

Fine GrainHead EndLeanPortionPrep Ready

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 81.7

Amount per 100 g

Total Fat 1.9 g
Saturated Fat 0.38 g
Trans Fat 0 g
Monounsaturated Fat 0.78 g
Polyunsaturated Fat 0.74 g
Cholesterol 54 mg
Sodium 80.8 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 16.2 g
Water 75.9 g

Detailed nutrients

Energy 81.7 kcal
Water 75.9 g
Protein 16.2 g
Fat 1.9 g
- Saturated Fat 0.38 g
- Monounsaturated Fat 0.78 g
- Polyunsaturated Fat 0.74 g
  - Omega-3 0.11 g
Vitamins 43.1 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 3.32 mg
- Vitamin B5 — Pantothenic Acid 0.58 mg
- Vitamin B6 0.47 mg
- Vitamin B7 — Biotin 3.5 µg
- Vitamin B9 — Folate 13.8 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.7 µg
- Vitamin E 0.68 mg
- Vitamin K 0.6 µg
Minerals 436 mg
- Major Minerals 435 mg
  - Calcium 37 mg
  - Sodium 80.8 mg
  - Potassium 317 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.2 g
Cholesterol 54 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.13 · vitamin-b3-niacin: 3.32 · vitamin-b5-pantothenic-acid: 0.58 · vitamin-b6: 0.47 · vitamin-b7-biotin: 3.5 · vitamin-b9-folate: 13.8 · vitamin-d: 1.7 · vitamin-e: 0.68 · vitamin-k: 0.6 ·

Minerals

Sodium: 80.77 · Potassium: 317 · Calcium: 37 · Iron: 1.5 ·

Heads mix lean meat, collagen, and small fat deposits—great for stock more than pure macros.

History

1500

Coastal fisheries and markets sold dover sole whole and in pieces long before industrial freezing, including named head end portions.

1700

Ice, rail and trawler fleets moved dover sole inland as everyday protein, including named head end portions.

2010

Fillet and portion packs of dover sole became standard supermarket seafood, including named head end portions.