Fish
Hard Roe
Hard pompano roe is the firm egg sac of a female—sliceable when fresh and suitable for gentle pan-frying in butter. Seasonality is short. Cook through but stop before chalky dryness. Serve with lemon.
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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 7.31 g
- Saturated Fat 1.04 g
- Trans Fat 0 g
- Monounsaturated Fat 1.98 g
- Polyunsaturated Fat 5.14 g
- Cholesterol 285 mg
- Sodium 84.7 mg
- Salt 0.2 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 21.4 g
- Water 75.7 g
- Energy 166 kcal
- Water 75.7 g
- Protein 21.4 g
- Fat 7.31 g
- Saturated Fat 1.04 g
- Monounsaturated Fat 1.98 g
- Polyunsaturated Fat 5.14 g
- Omega-3 2.06 g
- Vitamins 40.7 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 4.04 mg
- Vitamin B6 0.4 mg
- Vitamin B7 — Biotin 2.9 µg
- Vitamin B9 — Folate 11.7 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.4 µg
- Vitamin E 0.57 mg
- Vitamin K 0.5 µg
- Minerals 476 mg
- Major Minerals 475 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.2 g
- Cholesterol 285 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: 4.04 · vitamin-b5-pantothenic-acid: 0.7 · vitamin-b6: 0.4 · vitamin-b7-biotin: 2.9 · vitamin-b9-folate: 11.7 · vitamin-d: 1.4 · vitamin-e: 0.57 · vitamin-k: 0.5 ·
Minerals
Roe packs protein, cholesterol, and often long-chain omega-3s.
History
Hard pompano roe was pan-fried in Gulf home kitchens during spawning runs.
Occasional chef specials plated hard pompano roe with brown butter.