Turbot Fish: Nutrition & Benefits

by John Staughton (BASc, BFA) last updated -

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Turbot fish is a popular seafood dish in some parts of the world, but before you dig into this delectable fish, you should understand the nutrients and potential health benefits.

What is Turbot?

Turbot is a type of flatfish that is native to waters of the Mediterranean and North Atlantic, belonging to the Scophthalmidae family. Scientifically known as Scophthalmus maximus, this fish has a flat, asymmetrical body, can grow up to 3.5 feet in length, and can weigh more than 50 pounds. When cooked, this healthy fish has bright, firm, white flesh and a mild flavor that is unlike of the usual fish flavor.

Nutritional Facts

When it comes to nutrition it has a good amount of calories, as well as fat, 1/4 of which is made up of saturated fat. This fish is also an excellent source of protein, selenium, potassium, magnesium, vitamin B12, vitamin B6, iron, and phosphorous.

Nutrition Facts

Fish, turbot, european, cooked, dry heat
Serving Size :
Water [g]70.45
Energy [kcal]122
Energy [kJ]510
Protein [g]20.58
Total lipid (fat) [g]3.78
Ash [g]2.69
Calcium, Ca [mg]23
Iron, Fe [mg]0.46
Magnesium, Mg [mg]65
Phosphorus, P [mg]165
Potassium, K [mg]305
Sodium, Na [mg]192
Zinc, Zn [mg]0.28
Copper, Cu [mg]0.05
Manganese, Mn [mg]0.02
Selenium, Se [µg]46.8
Vitamin C, total ascorbic acid [mg]1.7
Thiamin [mg]0.08
Riboflavin [mg]0.1
Niacin [mg]2.68
Pantothenic acid [mg]0.66
Vitamin B-6 [mg]0.24
Folate, total [µg]9
Folate, food [µg]9
Folate, DFE [µg]9
Vitamin B-12 [µg]2.54
Vitamin A, RAE [µg]12
Retinol [µg]12
Vitamin A, IU [IU]40
Cholesterol [mg]62
Tryptophan [g]0.23
Threonine [g]0.9
Isoleucine [g]0.95
Leucine [g]1.67
Lysine [g]1.89
Methionine [g]0.61
Cystine [g]0.22
Phenylalanine [g]0.8
Tyrosine [g]0.7
Valine [g]1.06
Arginine [g]1.23
Histidine [g]0.61
Alanine [g]1.24
Aspartic acid [g]2.11
Glutamic acid [g]3.07
Glycine [g]0.99
Proline [g]0.73
Serine [g]0.84
Sources include : USDA

Health Benefits

There are quite a few notable health benefits of turbot, including its ability to reduce inflammation in the body and stimulate brain function, among others.

  • Boost immunity and metabolism
  • Promote stronger teeth
  • Optimize heart health with omega-3 fatty acids
  • Clear out blood vessels and prevent atherosclerosis
  • Promote joint health
  • Improve vision and prevent macular degeneration
  • Boost lung health
  • Skin care
  • Reduce inflammation
  • Increase brain function and lower the risk of neurodegenerative diseases

How to Eat Turbot Fish?

There are many ways to eat turbot fish, although the most popular methods include baking, poaching, pan-frying, and steaming. Unlike much other fish, the consistency of the meat remains firm after cooking, but can easily flake off when eaten.

Turbot Fish vs Flounder

Turbot fish and flounder are both groups of fish within the same family, Scophthalmidae, but they differ in a few key ways.

  • Flounder have a mildly sweet flavor and a firm texture, similar to turbot.
  • Flounder are typically not as nutrient-dense, with fewer minerals, vitamins, fat, cholesterol, and protein than turbot.
  • Both fish have their eyes on the same side of their head.

Side Effects

There are a few potential side effects of eating turbot, particularly if you are allergic to this family of fish. There is a small risk of high mercury content in turbot, but if you get your fish from a reliable source, this shouldn’t be an issue.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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