Seafood
cooked european turbot.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
turbot
SERVING
CALORIES
122
PROTEIN
24.1g
CARBS
0g
FAT
2.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories122kcal—
Protein24.1g48%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.9g4%
Saturated fat0.70g3%
Trans fat0g—
Cholesterol64mg21%
Water71.5g—
MINERALS
Sodium150mg7%
Potassium410mg9%
Calcium22mg2%
Iron0.50mg3%
Magnesium35mg8%
Phosphorus240mg19%
Zinc0.60mg5%
Copper0.04mg4%
Manganese0.02mg1%
Selenium46.8µg85%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D1.2µg6%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.08mg6%
Niacin (B3)3.2mg20%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.30mg18%
Folate (B9)6.0µg2%
Vitamin B121.8µg75%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece113g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein essential for muscle repair and growth.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health and cognitive function.
- ✓Provides key minerals such as selenium, a powerful antioxidant, and phosphorus, which is vital for bone and teeth health.
- ✓Good source of B vitamins, including Vitamin B12 for nerve function and red blood cell formation, and Vitamin B6 for metabolism.
COOKING TIPS
In the kitchen.
- 1Turbot has a firm, white flesh and a delicate flavor that shines with simple cooking methods like pan-searing, baking, or steaming.
- 2Avoid overcooking, as its lean flesh can become dry. Cook until the internal temperature reaches 145°F (63°C) or the flesh is opaque and flakes easily.
- 3Its flavor pairs well with classic sauces like beurre blanc or hollandaise, and with ingredients such as lemon, capers, white wine, and fresh herbs like parsley and dill.
- 4When cooking a whole turbot, it can be roasted on the bone, which enhances its flavor and moisture.
STORAGE
Keep it fresh.
- Store cooked turbot in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 2-3 days.
- For longer storage, freeze cooked turbot in a freezer-safe bag or container, removing as much air as possible. It can be stored for up to 3 months.
FAQ
Frequently asked questions.
Is cooked European turbot healthy?
Yes, cooked European turbot is highly nutritious, providing 24.1g of protein per 100g and essential Omega-3 fatty acids. It supports heart health and brain function while offering vital minerals like selenium and phosphorus for antioxidant support and bone health.
How much protein is in cooked European turbot?
A 100g serving of cooked European turbot contains approximately 24.1g of high-quality, complete protein. This makes it an excellent food choice for muscle repair, growth, and maintaining a feeling of fullness.
Is cooked European turbot good for weight loss?
Yes, it is an excellent choice for weight loss because it is low in calories (122 per 100g) and contains zero carbohydrates. Its high protein content helps boost metabolism and reduce appetite while providing essential B vitamins.
Is cooked European turbot keto-friendly?
Cooked European turbot is perfectly keto-friendly as it contains 0g of carbohydrates. While it is a leaner fish with 2.9g of fat, it provides the high-quality protein and healthy fats necessary for a ketogenic lifestyle.
Is cooked European turbot gluten-free?
Naturally, cooked turbot is gluten-free. However, if the fish was prepared with breading, flour-based sauces, or specific spice blends, it may contain gluten, so it is important to verify the cooking method.
What does cooked European turbot taste like?
European turbot is considered a 'king of fish' due to its mild, delicate, and slightly sweet flavor. It has a firm, meaty texture with large, bright white flakes that hold up well during various cooking processes.
How should I reheat cooked turbot without drying it out?
The best way to reheat turbot is gently in an oven at 275°F (135°C) covered with foil and a splash of water or broth. Alternatively, you can warm it in a pan over low heat with a little butter or oil to maintain its moisture.
How long does cooked turbot last in the refrigerator?
Cooked European turbot will stay fresh in the refrigerator for 3 to 4 days when stored in an airtight container. It is best to refrigerate the fish within two hours of cooking to ensure food safety.
Can you freeze cooked European turbot?
Yes, you can freeze cooked turbot for up to 2 months. To preserve the texture, wrap it tightly in plastic wrap and place it in a heavy-duty freezer bag, though be aware that the texture may become slightly softer after thawing.
Is European turbot high in mercury?
European turbot generally contains low to moderate levels of mercury, making it safer than many larger predatory fish. It is considered safe for most people to enjoy 1-2 times per week as part of a varied diet.
