Turbot (European, Raw) – Nutritional Breakdown and Health Benefits
Turbot, a prized flatfish known for its mild flavor and delicate texture, is a nutritional powerhouse. Native to the coastal waters of Europe, it provides a variety of essential nutrients that are beneficial for overall health. Whether prepared grilled, steamed, or baked, turbot is an excellent source of lean protein and low in fat, making it a great option for those seeking a healthy addition to their meals.
Nutritional Information for European Turbot (Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 95.0 kcal |
| Protein | 16.05 g |
| Total Fat | 2.95 g |
| Saturated Fat | 0.75 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 18.0 mg |
| Iron | 0.36 mg |
| Magnesium | 51.0 mg |
| Phosphorus | 129.0 mg |
| Potassium | 238.0 mg |
| Sodium | 150.0 mg |
| Zinc | 0.22 mg |
| Copper | 0.037 mcg |
| Manganese | 0.017 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 1.7 mg |
| Thiamine (B1) | 0.066 mg |
| Riboflavin (B2) | 0.08 mg |
| Niacin (B3) | 2.2 mg |
| Vitamin B6 | 0.21 mg |
| Folate (B9) | 8.0 mcg |
| Vitamin B12 | 2.2 mcg |
| Vitamin A | 11.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Turbot is a fish, and as such, it falls under the category of common food allergens, particularly for those with fish allergies. It’s important to ensure that individuals with fish sensitivities avoid consuming turbot or dishes containing it. Additionally, the sodium content in turbot is something to be mindful of, particularly for those on low-sodium diets.
Dietary Preferences
Turbot is naturally low in carbohydrates and free from gluten, making it suitable for low-carb, keto, and gluten-free diets. Its high protein content and low fat levels also make it a good option for those following a lean or healthy eating plan. With minimal sugar and no dietary fiber, it can fit seamlessly into various meal plans.
- Keto: ✔️
- Gluten-Free: ✔️
- Low-Carb: ✔️
- Low-Fat: ✔️
- Paleo: ✔️
- Dairy-Free: ✔️
- High-Protein: ✔️
Health Benefits
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Lean Source of Protein: With over 16 grams of protein per 100 grams, turbot is an excellent choice for those looking to increase their protein intake, essential for muscle repair, immune function, and overall body maintenance.
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Rich in Micronutrients: This fish offers a variety of essential vitamins and minerals. Turbot is a good source of Vitamin B12, which plays a critical role in maintaining healthy nerve function and the production of red blood cells. It also provides beneficial amounts of phosphorus, which is important for bone health, and magnesium, which supports muscle and nerve function.
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Supports Metabolism: The B vitamins found in turbot, including B1 (thiamine), B2 (riboflavin), B6, and niacin, help support metabolic processes, particularly the conversion of carbohydrates into energy. This makes turbot an excellent choice for maintaining energy levels throughout the day.
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Rich in Selenium: Selenium is an antioxidant that helps protect cells from oxidative stress and plays a role in thyroid function. With 36.5 mcg of selenium per 100g serving, turbot contributes to overall wellness and supports immune system health.
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Low in Saturated Fat: The fish is very low in saturated fats, making it heart-healthy when compared to other protein sources.
Cooking Tips
Turbot is a versatile fish that can be prepared in a variety of ways to suit different tastes. It’s often prepared whole or in fillets and is best cooked using gentle methods to preserve its delicate flavor and texture.
- Grilled: Season the turbot with olive oil, lemon juice, and fresh herbs like thyme or rosemary. Grill on medium heat for 5–7 minutes per side.
- Pan-Seared: A quick pan-sear with a touch of butter can create a crispy exterior while keeping the interior moist.
- Baked: For a low-maintenance approach, you can bake turbot fillets in the oven, topped with garlic, onions, and a drizzle of olive oil for extra flavor.
Conclusion
Turbot is a nutrient-dense fish that offers a mild flavor, making it perfect for a wide variety of culinary applications. Its impressive nutrient profile, including high-quality protein, essential vitamins, and minerals, makes it an excellent choice for anyone looking to enhance their diet with a healthy, low-fat protein option. Whether you’re aiming for a low-carb meal or simply seeking to add variety to your seafood choices, turbot is an outstanding choice that provides both health benefits and culinary enjoyment.
