Gonad fry

Gonad fry is a popular seafood dish, particularly in coastal regions of Japan (where it's known as 'shirako') and parts of Southeast Asia. It typically consists of the fried reproductive organs (milt or roe) of fish like cod, pufferfish, or salmon, often prepared with a light batter or flour coating and pan-fried until crispy.

🍽️ Nutrition at a glance

This dish is very high in protein and healthy fats, with minimal carbohydrates. It is a rich source of omega-3 fatty acids, vitamin B12, and selenium, with a rough calorie estimate of 250-350 kcal per 100g serving.

Nutrition breakdown

Calories	240 kcal
Protein	18 g
Carbs	5 g
Fat	16 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	320 mg
Vitamin B12	12 mcg
Selenium	45 mcg
Phosphorus	280 mg
Omega-3 (EPA+DHA)	1.2 g
Vitamin D	6 mcg
Zinc	2.5 mg
Vitamin B2 (Riboflavin)	0.4 mg
Choline	85 mg

Per 1 piece (approx. 80 g) · estimated, varies by recipe

💡 What's interesting

Culinarily, it's prized for its unique creamy, custard-like interior contrasting with a crispy exterior. Nutritionally, fish gonads are a highly concentrated source of certain nutrients, making them a traditional delicacy believed to have vitality-boosting properties.