Fish
Head
Nile Perch head yields cheeks, collar meat and stock. Not a boneless convenience cut, but high flavour. Clean gills if bitter, simmer or roast with aromatics, pick meat carefully. Central to many coastal broths. Save clean trimmings for stock, crumbs or compound butters when they suit the ingredient.
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 4.3 g
- Saturated Fat 1.02 g
- Trans Fat 0 g
- Monounsaturated Fat 1.94 g
- Polyunsaturated Fat 2.1 g
- Cholesterol 57.3 mg
- Sodium 80.3 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 17.3 g
- Water 72.5 g
- Energy 117 kcal
- Water 72.5 g
- Protein 17.3 g
- Fat 4.3 g
- Saturated Fat 1.02 g
- Monounsaturated Fat 1.94 g
- Polyunsaturated Fat 2.1 g
- Omega-3 0.84 g
- Vitamins 41.6 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.19 mg
- Vitamin B5 — Pantothenic Acid 0.73 mg
- Vitamin B6 0.41 mg
- Vitamin B7 — Biotin 3.1 µg
- Vitamin B9 — Folate 12.1 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.5 µg
- Vitamin E 0.59 mg
- Vitamin K 0.5 µg
- Minerals 438 mg
- Major Minerals 436 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 57.3 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 4.19 · vitamin-b5-pantothenic-acid: 0.73 · vitamin-b6: 0.41 · vitamin-b7-biotin: 3.1 · vitamin-b9-folate: 12.1 · vitamin-d: 1.5 · vitamin-e: 0.59 · vitamin-k: 0.5 ·
Minerals
Heads mix lean meat, collagen, and small fat deposits—great for stock more than pure macros.
History
Coastal fisheries and markets sold nile perch whole and in pieces long before industrial freezing, including named head portions.
Coastal fisheries and markets sold nile perch whole and in pieces long before industrial freezing, including named head portions.
Coastal fisheries and markets sold nile perch whole and in pieces long before industrial freezing, including named head portions.