Fish

Head End

Sole head end is a prepared fish portion from the fillet—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. Save clean trimmings for stock, crumbs or compound butters when they suit the ingredient.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

CookedFreshGrilledPan FriedPreparedRawRoastedWhole

Traits

Fine GrainHead EndLeanPortionPrep Ready

Nutrition

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

Nutrition Facts

Per 100 g edible portion

Calories 85.3

Amount per 100 g

Total Fat 1.81 g
Saturated Fat 0.33 g
Trans Fat 0 g
Monounsaturated Fat 0.73 g
Polyunsaturated Fat 0.75 g
Cholesterol 52 mg
Sodium 81.7 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 76.4 g

Detailed nutrients

Energy 85.3 kcal
Water 76.4 g
Protein 17.3 g
Fat 1.81 g
- Saturated Fat 0.33 g
- Monounsaturated Fat 0.73 g
- Polyunsaturated Fat 0.75 g
  - Omega-3 0.11 g
Vitamins 41.7 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.23 mg
- Vitamin B5 — Pantothenic Acid 0.73 mg
- Vitamin B6 0.41 mg
- Vitamin B7 — Biotin 3.1 µg
- Vitamin B9 — Folate 12.2 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 475 mg
- Major Minerals 474 mg
  - Calcium 56 mg
  - Sodium 81.7 mg
  - Potassium 336 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.21 g
Cholesterol 52 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: 4.23 · vitamin-b5-pantothenic-acid: 0.73 · vitamin-b6: 0.41 · vitamin-b7-biotin: 3.1 · vitamin-b9-folate: 12.2 · vitamin-d: 1.5 · vitamin-e: 0.6 · vitamin-k: 0.5 ·

Minerals

Sodium: 81.74 · Potassium: 336 · Calcium: 56 · Iron: 1.5 ·

Heads mix lean meat, collagen, and small fat deposits—great for stock more than pure macros.

History

5000 BCE

Coastal fisheries and markets sold sole whole and in pieces long before industrial freezing, including named head end portions.

1800

Ice, rail and trawler fleets moved sole inland as everyday protein, including named head end portions.

2000

Fillet and portion packs of sole became standard supermarket seafood, including named head end portions.