Fish

Hard Roe

Lemon Sole hard roe is a prepared fish portion from the roe—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

CookedCuredFreshGarnishPreparedSalted

Traits

DelicateHard RoePortionPrep ReadyRich

Nutrition

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

Nutrition Facts

Per 100 g edible portion

Calories 113

Amount per 100 g

Total Fat 2.84 g
Saturated Fat 0.36 g
Trans Fat 0 g
Monounsaturated Fat 0.73 g
Polyunsaturated Fat 1.75 g
Cholesterol 264 mg
Sodium 84.2 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 21.8 g
Water 75.9 g

Detailed nutrients

Energy 113 kcal
Water 75.9 g
Protein 21.8 g
Fat 2.84 g
- Saturated Fat 0.36 g
- Monounsaturated Fat 0.73 g
- Polyunsaturated Fat 1.75 g
  - Omega-3 0.7 g
Vitamins 38.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 3.45 mg
- Vitamin B5 — Pantothenic Acid 0.6 mg
- Vitamin B6 0.34 mg
- Vitamin B7 — Biotin 2.5 µg
- Vitamin B9 — Folate 9.9 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.8 µg
- Vitamin E 0.7 mg
- Vitamin K 0.6 µg
Minerals 378 mg
- Major Minerals 376 mg
  - Calcium 56 mg
  - Sodium 84.2 mg
  - Potassium 236 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.2 g
Cholesterol 264 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: 3.45 · vitamin-b5-pantothenic-acid: 0.6 · vitamin-b6: 0.34 · vitamin-b7-biotin: 2.5 · vitamin-b9-folate: 9.9 · vitamin-d: 1.8 · vitamin-e: 0.7 · vitamin-k: 0.6 ·

Minerals

Sodium: 84.2 · Potassium: 236 · Calcium: 56 · Iron: 1.5 ·

Roe packs protein, cholesterol, and often long-chain omega-3s.

History

1000 BCE

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

1800

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

2000