Fish
Head
Pompano head and collar bits are sweet picking meat for the cook’s share or Asian-style head steams. Not a large yield fish, but the cheeks and collar repay effort. Simmer for broth or steam with ginger. Avoid long aggressive boils that cloud the stock with bitterness.
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Characteristics
Preparations
Traits
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 4.25 g
- Saturated Fat 1 g
- Trans Fat 0 g
- Monounsaturated Fat 1.97 g
- Polyunsaturated Fat 1.9 g
- Cholesterol 58.3 mg
- Sodium 77.9 mg
- Salt 0.19 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 17.8 g
- Water 75.2 g
- Energy 116 kcal
- Water 75.2 g
- Protein 17.8 g
- Fat 4.25 g
- Saturated Fat 1 g
- Monounsaturated Fat 1.97 g
- Polyunsaturated Fat 1.9 g
- Omega-3 0.76 g
- Vitamins 41.9 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.26 mg
- Vitamin B5 — Pantothenic Acid 0.74 mg
- Vitamin B6 0.42 mg
- Vitamin B7 — Biotin 3.1 µg
- Vitamin B9 — Folate 12.3 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.5 µg
- Vitamin E 0.6 mg
- Vitamin K 0.5 µg
- Minerals 363 mg
- Major Minerals 362 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.19 g
- Cholesterol 58.3 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: 4.26 · vitamin-b5-pantothenic-acid: 0.74 · vitamin-b6: 0.42 · vitamin-b7-biotin: 3.1 · vitamin-b9-folate: 12.3 · vitamin-d: 1.5 · vitamin-e: 0.6 · vitamin-k: 0.5 ·
Minerals
Heads mix lean meat, collagen, and small fat deposits—great for stock more than pure macros.
History
Coastal cooks used pompano heads for soups while fillets went to guests.
Nose-to-tail seafood menus plated pompano collars when whole fish were broken down in-house.