Turbot (European, Cooked, Dry Heat) – Nutritional Information
Turbot, a premium flatfish from European waters, is a highly prized seafood known for its delicate texture and mild, sweet flavor. When cooked with dry heat, it becomes an excellent source of lean protein and essential vitamins and minerals. This fish is versatile for a variety of dishes, from simple grilled preparations to more complex recipes, making it a healthy and tasty choice for both everyday meals and special occasions.
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 122.0 kcal |
| Protein | 20.58 g |
| Total Fat | 3.78 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 23.0 mg |
| Iron | 0.46 mg |
| Magnesium | 65 mg |
| Phosphorus | 165.0 mg |
| Potassium | 305.0 mg |
| Sodium | 192.0 mg |
| Zinc | 0.28 mg |
| Copper | 47 mcg |
| Manganese | 0.022 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 1.7 mg |
| Thiamin (B1) | 0.076 mg |
| Riboflavin (B2) | 0.097 mg |
| Niacin (B3) | 2.679 mg |
| Vitamin B6 | 0.242 mg |
| Folate | 9.0 mcg |
| Vitamin B12 | 2.54 mcg |
| Vitamin A | 12.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Turbot
Turbot is a superb source of lean protein, which is essential for maintaining muscle mass and supporting the body’s repair and growth processes. With only 3.78 grams of total fat per 100 grams, it is a heart-healthy option for those looking to reduce saturated fat intake. The fish’s lack of carbohydrates makes it an excellent choice for those following low-carb or ketogenic diets.
The minerals in turbot contribute to overall health as well. Rich in magnesium, phosphorus, and potassium, this fish supports bone health, helps regulate blood pressure, and aids in cellular function. Additionally, the presence of iron is important for the production of red blood cells, while zinc and copper support immune function and metabolic processes.
Turbot is also a notable source of vitamin B12, vital for the production of red blood cells and maintaining healthy nerve function, making it an especially good choice for those on a primarily animal-based or low-carb diet. The vitamin D and selenium content help with the body’s immune defenses and skin health, providing further nutritional benefits.
Allergen Information
Turbot is a type of fish, and like all seafood, it may cause an allergic reaction in individuals with fish allergies. If you are allergic to fish, it is crucial to avoid consuming turbot or any dish containing this ingredient.
Additionally, while it is low in fat, people following low-sodium or restricted potassium diets should be cautious due to the moderate sodium and potassium content in turbot.
Dietary Preferences
Turbot is an excellent choice for various dietary needs:
- Low-Carb Diets: With no carbohydrates, it fits seamlessly into keto, paleo, or other low-carb dietary plans.
- Pescatarian and Mediterranean Diets: As a rich source of omega-3 fatty acids, turbot is a healthy choice for pescatarians and those following a Mediterranean-style diet.
- Gluten-Free: Naturally gluten-free, turbot is suitable for individuals with gluten sensitivities or those on a gluten-free diet.
- Low-Fat Diets: Due to its low fat content, it is an ideal protein source for those looking to reduce fat intake while still meeting their nutritional needs.
Cooking Tips
When preparing turbot, dry heat methods such as grilling, roasting, or pan-searing work best to preserve its delicate flavor and texture. For grilling, a light brush of olive oil and a sprinkle of salt and pepper will enhance its natural taste. Roasting turbot in the oven with herbs like thyme or rosemary will bring out its subtle sweetness. You can also add a squeeze of lemon or a drizzle of olive oil after cooking for extra flavor.
Turbot pairs wonderfully with light, fresh sides like steamed vegetables, roasted potatoes, or a crisp salad. Its neutral flavor makes it a versatile option that can complement a variety of cuisines and cooking styles.
Conclusion
Turbot is a versatile, nutrient-rich fish that offers numerous health benefits, making it an excellent choice for those looking to incorporate more seafood into their diets. With its lean protein content, low fat, and rich vitamin and mineral profile, turbot is a tasty and healthy option for a wide range of dishes. Whether grilled, roasted, or pan-seared, turbot is a flavorful and elegant addition to any meal, perfect for anyone seeking to enjoy the health benefits of fish while indulging in its delicate flavor.
