Fish
Hard Roe
Sole hard roe is a prepared fish portion from the roe—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. Salt early for large joints, late for delicate leaves and soft fruit.
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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 2.83 g
- Saturated Fat 0.35 g
- Trans Fat 0 g
- Monounsaturated Fat 0.67 g
- Polyunsaturated Fat 1.81 g
- Cholesterol 284 mg
- Sodium 84 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 22.3 g
- Water 72.5 g
- Energy 115 kcal
- Water 72.5 g
- Protein 22.3 g
- Fat 2.83 g
- Saturated Fat 0.35 g
- Monounsaturated Fat 0.67 g
- Polyunsaturated Fat 1.81 g
- Omega-3 0.72 g
- Vitamins 41.2 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.12 mg
- Vitamin B5 — Pantothenic Acid 0.71 mg
- Vitamin B6 0.4 mg
- Vitamin B7 — Biotin 3 µg
- Vitamin B9 — Folate 11.9 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.5 µg
- Vitamin E 0.58 mg
- Vitamin K 0.5 µg
- Minerals 397 mg
- Major Minerals 396 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 284 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.1 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 4.12 · vitamin-b5-pantothenic-acid: 0.71 · vitamin-b6: 0.4 · vitamin-b7-biotin: 3 · vitamin-b9-folate: 11.9 · vitamin-d: 1.5 · vitamin-e: 0.58 · vitamin-k: 0.5 ·
Minerals
Roe packs protein, cholesterol, and often long-chain omega-3s.
History
Ice, rail and trawler fleets moved sole inland as everyday protein, including named hard roe portions.
Fillet and portion packs of sole became standard supermarket seafood, including named hard roe portions.
Ice, rail and trawler fleets moved sole inland as everyday protein, including named hard roe portions.