Seafood
raw european turbot.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
turbot
SERVING
CALORIES
95
PROTEIN
16.1g
CARBS
0g
FAT
2.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories95kcal—
Protein16.1g32%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.9g4%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol48mg16%
Water79.5g—
MINERALS
Sodium150mg7%
Potassium245mg5%
Calcium18mg1%
Iron0.30mg2%
Magnesium32mg8%
Phosphorus185mg15%
Zinc0.40mg4%
Copper0.03mg3%
Manganese0.01mg0%
Selenium36.5µg66%
VITAMINS
Vitamin A12µg1%
Vitamin C0mg0%
Vitamin D3.5µg18%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.07mg5%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)0.35mg7%
Vitamin B60.20mg12%
Folate (B9)12µg3%
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 oz28.4g
1 lb453.6g
1 piece180g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, lean protein, essential for muscle growth and repair.
- ✓Rich in Omega-3 fatty acids (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote brain function.
- ✓Provides key minerals such as selenium, a powerful antioxidant that protects cells from damage, and phosphorus, vital for bone and teeth health.
- ✓Good source of B vitamins, including Vitamin B12 for nerve function and red blood cell formation, and Niacin (B3) for energy metabolism.
COOKING TIPS
In the kitchen.
- 1Turbot's firm, white flesh holds up well to various cooking methods; it is excellent when roasted whole, pan-seared, grilled, or steamed.
- 2When cooking whole, score the thick skin to allow for even cooking and heat penetration. Cooking on the bone enhances its flavor and moisture.
- 3The delicate flavor of turbot pairs well with simple sauces like beurre blanc, hollandaise, or a lemon and herb vinaigrette.
- 4Do not overcook. The fish is done when the flesh is opaque and flakes easily with a fork.
STORAGE
Keep it fresh.
- Store fresh turbot in the coldest part of the refrigerator (below 4°C / 40°F), preferably on a bed of ice, and use within 1-2 days of purchase.
- For freezing, pat the fish dry, wrap it tightly in plastic wrap and then in aluminum foil or a freezer bag to prevent freezer burn. It can be stored for up to 3 months at -18°C (0°F).
FAQ
Frequently asked questions.
Is European turbot healthy?
Yes, European turbot is a highly nutritious lean fish. It is an excellent source of high-quality protein for muscle repair, Omega-3 fatty acids for heart health, and essential minerals like selenium and phosphorus for bone and immune support.
How much protein and calories are in European turbot?
A 100g serving of raw European turbot contains approximately 95 calories and 16.1g of protein. With only 2.9g of fat and 0g of carbohydrates, it is considered a very lean and nutrient-dense seafood option.
Is European turbot keto-friendly and gluten-free?
Yes, raw European turbot is naturally gluten-free and highly keto-friendly. It contains zero carbohydrates, making it ideal for low-carb diets, while providing healthy fats and high protein levels.
What does European turbot taste like?
Turbot is often called the 'King of Fish' due to its mild, delicate, and slightly sweet flavor. It has a firm, meaty texture with large white flakes that hold together well during cooking.
How do you cook European turbot?
Turbot is versatile and can be pan-seared, grilled, or roasted. It is frequently cooked whole on the bone to preserve its moisture and flavor, often paired with simple ingredients like lemon, butter, or fresh herbs.
Can you eat European turbot raw?
Yes, fresh European turbot can be served raw as sashimi, carpaccio, or ceviche. However, it should be 'sushi-grade' or previously frozen to professional standards to ensure it is safe from parasites.
How do you store raw turbot and how long does it last?
Raw turbot should be stored in the coldest part of the refrigerator, ideally on a bed of ice, and used within 1 to 2 days. For longer storage, it can be vacuum-sealed and frozen for up to 3 months.
How can you tell if raw turbot is fresh?
Fresh turbot should have a clean, briny smell of the sea rather than a strong fishy odor. The flesh should be firm and spring back when pressed, and if the head is attached, the eyes should be clear and bright.
Is European turbot high in mercury?
European turbot typically contains low to moderate levels of mercury, making it safer than many larger predatory fish. It is generally considered safe for regular consumption, though pregnant women should follow standard seafood safety guidelines.
Is European turbot good for weight loss?
Yes, it is an ideal food for weight management. Its high protein content (16.1g per 100g) helps promote fullness and preserve muscle mass, while its low calorie and fat content make it easy to fit into a calorie-controlled diet.
