Know what’s on your plate
Dab
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 75 kcal —
- Protein 17 g 33%
- Carbohydrate 0 g 0%
- Fat 1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 75 mg 3%
- Cholesterol 71.5 mg 24%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 14.4 µg 2%
- Vitamin C 1 mg 1%
- Vitamin D 1.5 µg 8%
- Vitamin E 0.4 mg 3%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.1 mg 9%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 2.3 mg 14%
- Pantothenic acid (B5) 0.86 mg 17%
- Vitamin B6 0.26 mg 15%
- Biotin (B7) 1.2 µg 4%
- Folate (B9) 5 µg 1%
- Vitamin B12 1.5 µg 63%
- Choline 65 mg 12%
Minerals
- Calcium 27 mg 2%
- Iron 0.3 mg 2%
- Magnesium 24 mg 6%
- Phosphorus 182 mg 15%
- Potassium 350 mg 7%
- Zinc 0.46 mg 4%
- Copper 0.17 mg 19%
- Manganese 0.04 mg 2%
- Selenium 16 µg 29%
- Iodine 30 µg 20%
Similar foods
Questions about Dab
How do you pan-fry dab?
Pat the fish dry, season it and dust it lightly with flour. Fry fillets in a little hot butter or oil for about 2–3 minutes per side, until opaque and beginning to flake; cook whole dab for longer, depending on its size.
How can you tell if dab is fresh when buying it?
Look for moist, firm flesh and a clean, mild sea smell. Avoid fish that smells strongly fishy or sour, or has dull, dry flesh.
How should you store fresh dab?
Keep it covered in the coldest part of the fridge and cook it within a day or two of buying. For longer storage, wrap it well and freeze it; thaw it in the fridge before cooking.
What goes well with dab?
Its delicate flavour works well with lemon, parsley and a little butter. Serve it with boiled or mashed potatoes and greens, or coat it in batter for fish and chips.
Can you cook dab whole?
Yes. Ask the fishmonger to gut it, then fry or grill it until the flesh is opaque and lifts easily from the backbone; watch out for the small bones as you eat.
Can you use plaice instead of dab?
Yes: plaice is a close substitute with similarly mild, delicate flesh, and fillets can be cooked in much the same way. Per 100 g, plaice has 17.3 g of protein, compared with 17 g in dab.
Is dab nutritious?
Dab is a lean fish and provides 17 g of protein per 100 g. It is also a source of vitamin B12, iodine, phosphorus and copper.
Source: Frida (Denmark) 546 · per 100 g · carbohydrate per EU label, fibre excluded
