Fish
Roe
Pompano roe appears seasonally when fish are gravid—milder than strong oily-fish roes and usable pan-fried or in small seafood specials. Availability is limited; treat as a by-product of whole fish breakdown. Cook gently; overcooking turns eggs dry and grainy. Season simply with salt and acid.
Track this ingredient
Cuts & parts
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 7.18 g
- Saturated Fat 1.02 g
- Trans Fat 0 g
- Monounsaturated Fat 1.89 g
- Polyunsaturated Fat 4.91 g
- Cholesterol 272 mg
- Sodium 82 mg
- Salt 0.19 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 21.7 g
- Water 71.7 g
- Energy 163 kcal
- Water 71.7 g
- Protein 21.7 g
- Fat 7.18 g
- Saturated Fat 1.02 g
- Monounsaturated Fat 1.89 g
- Polyunsaturated Fat 4.91 g
- Omega-3 1.96 g
- Vitamins 40.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 3.97 mg
- Vitamin B5 — Pantothenic Acid 0.69 mg
- Vitamin B6 0.39 mg
- Vitamin B7 — Biotin 2.9 µg
- Vitamin B9 — Folate 11.4 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.4 µg
- Vitamin E 0.56 mg
- Vitamin K 0.5 µg
- Minerals 306 mg
- Major Minerals 304 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.19 g
- Cholesterol 272 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.1 · vitamin-b2-riboflavin: 0.15 · vitamin-b3-niacin: 3.97 · vitamin-b5-pantothenic-acid: 0.69 · vitamin-b6: 0.39 · vitamin-b7-biotin: 2.9 · vitamin-b9-folate: 11.4 · vitamin-d: 1.4 · vitamin-e: 0.56 · vitamin-k: 0.5 ·
Minerals
Roe packs protein, cholesterol, and often long-chain omega-3s.
History
Seasonal pompano roe was used in coastal home kitchens when whole fish were cleaned.
Chefs occasionally featured pompano roe as a special when landings allowed.