Fish

Head End

Lemon 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. Rest after high heat so juices redistribute before carving or plating.

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 83.6

Amount per 100 g

Total Fat 1.81 g
Saturated Fat 0.35 g
Trans Fat 0 g
Monounsaturated Fat 0.72 g
Polyunsaturated Fat 0.74 g
Cholesterol 55.9 mg
Sodium 81.5 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 16.8 g
Water 75 g

Detailed nutrients

Energy 83.6 kcal
Water 75 g
Protein 16.8 g
Fat 1.81 g
- Saturated Fat 0.35 g
- Monounsaturated Fat 0.72 g
- Polyunsaturated Fat 0.74 g
  - Omega-3 0.29 g
Vitamins 38.2 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 3.62 mg
- Vitamin B5 — Pantothenic Acid 0.63 mg
- Vitamin B6 0.35 mg
- Vitamin B7 — Biotin 2.6 µg
- Vitamin B9 — Folate 10.4 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.3 µg
- Vitamin E 0.51 mg
- Vitamin K 0.4 µg
Minerals 495 mg
- Major Minerals 493 mg
  - Calcium 66 mg
  - Sodium 81.5 mg
  - Potassium 346 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.2 g
Cholesterol 55.9 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.14 · vitamin-b3-niacin: 3.62 · vitamin-b5-pantothenic-acid: 0.63 · vitamin-b6: 0.35 · vitamin-b7-biotin: 2.6 · vitamin-b9-folate: 10.4 · vitamin-d: 1.3 · vitamin-e: 0.51 · vitamin-k: 0.4 ·

Minerals

Sodium: 81.49 · Potassium: 346 · Calcium: 66 · Iron: 1.5 ·

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

History

5000 BCE

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

1900

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

1950

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