Know what’s on your plate
Turbot
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 78 kcal —
- Protein 16 g 33%
- Carbohydrate 0 g 0%
- Fat 1.4 g 2%
- Saturated fat 0.3 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 70 mg 3%
- Cholesterol 48 mg 16%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 11.7 µg 1%
- Vitamin C 1.7 mg 2%
- Vitamin D 2 µg 10%
- Vitamin E 0.8 mg 5%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 6.1 mg 38%
- Pantothenic acid (B5) 0.25 mg 5%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 16 µg 4%
- Vitamin B12 0.8 µg 33%
- Choline 65 mg 12%
Minerals
- Calcium 49 mg 4%
- Iron 0.25 mg 1%
- Magnesium 23 mg 5%
- Phosphorus 203 mg 16%
- Potassium 330 mg 7%
- Zinc 0.2 mg 2%
- Selenium 25 µg 45%
- Iodine 35 µg 23%
Similar foods
- Wild turbotraw92 kcal / 100 g
- European turbotraw95 kcal / 100 g
- Turbot filletpoached (without sauce)67 kcal / 100 g
- Rodaballo97 kcal / 100 g
- Halibutraw85 kcal / 100 g
- Greenland halibutturbot, raw186 kcal / 100 g
- Flatfishraw70 kcal / 100 g
- European plaiceraw89 kcal / 100 g
- Atlantic halibutraw94 kcal / 100 g
- Common dabraw81 kcal / 100 g
Questions about Turbot
How do you cook turbot without drying it out?
For fillets, bake at 200°C for about 10–12 minutes, depending on thickness, until the flesh is opaque and flakes easily. A whole turbot is often best roasted or cooked on the bone, which helps keep it moist.
Can you cook turbot on the barbecue?
Yes. Brush the skin and grill with oil, then cook the fish skin-side down over medium heat; turn a whole fish once, but leave fillets skin-side down until nearly done to avoid breaking the delicate flesh.
How do you tell when turbot is cooked?
The flesh should turn opaque and separate into flakes when gently prodded near the thickest part. For a whole fish, check beside the backbone; if it is still translucent, cook it for a few minutes longer.
What goes well with turbot?
Its mild, delicate flavour works with brown butter, lemon, capers or a light white-wine sauce. Serve it with boiled new potatoes, asparagus or simply dressed greens rather than strongly spiced sides.
How should you store fresh turbot?
Keep it covered in the coldest part of the fridge and cook it within a day of buying. Freeze it promptly if you need to keep it longer, wrapped tightly to limit air exposure.
Is turbot the same as halibut?
No. They are different flatfish, although both have firm, mild flesh. Turbot is typically richer and more prized for its texture; per 100 g, halibut has 85 kcal and 17.5 g protein, compared with 78 kcal and 16 g protein in turbot.
Is turbot a good source of protein?
Yes: a 150 g portion provides 25 g protein. It is also a source of selenium and vitamin B12.
Does turbot contain much fat?
Turbot is lean, with 1.4 g fat per 100 g, including 0.3 g saturated fat. Its low fat content means gentle cooking and a little sauce or oil can make the meal more satisfying.
Source: Frida (Denmark) 581 · per 100 g · carbohydrate per EU label, fibre excluded
