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Steamed Turbot Fillet
Fish
Nutri-ScoreA

Steamed Turbot Fillet

Scophthalmus maximus

Clinical Encyclopedia

The steamed turbot fillet is a delicate and flavorful fish known for its firm texture and mild taste. It is rich in protein and essential nutrients, making it a healthy choice for various diets.

Also known as:
Turbot (Common Name)Sole de Turbot (French)
Scientific NameScophthalmus maximus
Region of OriginNorth Atlantic waters, particularly around Europe.
Popular Comparisons:
Steamed Turbot Fillet VS Alaska Plaice FilletSteamed Turbot Fillet VS Albacore TunaSteamed Turbot Fillet VS Albacore White TunaSteamed Turbot Fillet VS Albacore White Tuna LoinSteamed Turbot Fillet VS Amberjack Yellowtail FilletSteamed Turbot Fillet VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
80%
Fiber0g
Total26.5g
Protein
24g(91%)
Fats
2.5g(9%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122 µg (83%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium34 µg (62%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Rich in omega-3 fatty acids that support heart health and reduce inflammation.
✓Contains selenium, an important antioxidant that helps protect cells from damage.
✓Low in calories and fat, making it an excellent option for weight management.

Possible Risks & Side Effects

!May contain allergens for individuals sensitive to fish.
!Overconsumption of fish can lead to exposure to environmental toxins.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients. Pair with herbs and lemon for enhanced flavor.

Smart Selection & Storage

How to Select

Choose turbot fillets that are firm to the touch, with a fresh ocean scent and no discoloration.

How to Store

Store fresh turbot in the refrigerator and consume within 1-2 days, or freeze for longer storage.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish are high in mercury, turbot is generally low in mercury levels.
MythFish is not a good source of protein.
RealityFish, including turbot, is an excellent source of high-quality protein.
MythYou should avoid eating fish if you have high cholesterol.
RealityFish can actually help improve cholesterol levels due to its omega-3 fatty acids.

Healthy Recipes

Lemon Herb Steamed Turbot

A light and refreshing dish featuring steamed turbot fillet infused with lemon and fresh herbs, perfect for a healthy dinner.

Ingredients
  • 2 turbot fillets
  • 1 lemon (sliced)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Season the turbot fillets with salt and pepper, and place them in a steamer basket.
  2. 2. Layer lemon slices and chopped herbs over the fillets.
  3. 3. Steam for 10-12 minutes until the fish is cooked through and flakes easily.

Mediterranean Turbot with Quinoa Salad

Steamed turbot served on a bed of quinoa salad with cherry tomatoes, cucumber, and olives for a nutritious meal.

Ingredients
  • 2 turbot fillets
  • 1 cup quinoa (cooked)
  • 1 cup cherry tomatoes (halved)
  • 1 cucumber (diced)
  • 1/4 cup black olives (sliced)
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
Instructions
  1. 1. Steam the turbot fillets for 10-12 minutes until fully cooked.
  2. 2. In a bowl, mix cooked quinoa, cherry tomatoes, cucumber, and olives.
  3. 3. Drizzle with olive oil and balsamic vinegar, then serve alongside the steamed turbot.

Spicy Ginger Turbot with Bok Choy

A flavorful dish combining steamed turbot with a spicy ginger sauce and sautéed bok choy for a healthy Asian twist.

Ingredients
  • 2 turbot fillets
  • 1 tablespoon fresh ginger (grated)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 bok choy (halved)
Instructions
  1. 1. Mix ginger, soy sauce, and sesame oil in a small bowl.
  2. 2. Steam the turbot fillets for 10 minutes and bok choy for 5 minutes.
  3. 3. Drizzle the ginger sauce over the fillets and serve with bok choy.

Turbut with Mango Salsa

A vibrant dish featuring steamed turbot topped with a fresh mango salsa, perfect for summer dining.

Ingredients
  • 2 turbot fillets
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and minced)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Steam the turbot fillets for 10-12 minutes until flaky.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Top the steamed turbot with mango salsa and serve immediately.

Turbut with Asparagus and Almonds

A nutritious dish featuring steamed turbot served with tender asparagus and toasted almonds for added crunch.

Ingredients
  • 2 turbot fillets
  • 1 bunch asparagus (trimmed)
  • 1/4 cup slivered almonds
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the turbot fillets for 10-12 minutes and asparagus for 5-7 minutes.
  2. 2. Toast the slivered almonds in a dry pan until golden.
  3. 3. Serve the turbot with asparagus and sprinkle with toasted almonds, drizzling with olive oil.

Turbut with Garlic and Spinach

A healthy dish featuring steamed turbot fillets served over a bed of garlic sautéed spinach for a nutrient-packed meal.

Ingredients
  • 2 turbot fillets
  • 4 cups fresh spinach
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the turbot fillets for 10-12 minutes until cooked through.
  2. 2. In a pan, heat olive oil and sauté garlic until fragrant, then add spinach and cook until wilted.
  3. 3. Serve the turbot over the garlic spinach, seasoned with salt and pepper.

Turbut with Tomato Basil Sauce

A delicious dish of steamed turbot fillets topped with a fresh tomato basil sauce for a burst of flavor.

Ingredients
  • 2 turbot fillets
  • 2 cups cherry tomatoes (halved)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the turbot fillets for 10-12 minutes until flaky.
  2. 2. In a pan, heat olive oil and sauté cherry tomatoes until soft, then stir in fresh basil.
  3. 3. Top the steamed turbot with the tomato basil sauce and serve.

Turbut with Cauliflower Purée

A gourmet dish featuring steamed turbot served on a smooth cauliflower purée for a creamy yet healthy side.

Ingredients
  • 2 turbot fillets
  • 1 head cauliflower (chopped)
  • 1/2 cup vegetable broth
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the turbot fillets for 10-12 minutes until cooked through.
  2. 2. Steam cauliflower until tender, then blend with vegetable broth, olive oil, salt, and pepper until smooth.
  3. 3. Serve the turbot over the cauliflower purée.

Turbut with Cilantro Lime Rice

A zesty dish featuring steamed turbot served over cilantro lime rice, making for a refreshing meal.

Ingredients
  • 2 turbot fillets
  • 1 cup brown rice (cooked)
  • 1/4 cup fresh cilantro (chopped)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Steam the turbot fillets for 10-12 minutes until flaky.
  2. 2. Mix cooked brown rice with cilantro, lime juice, and salt.
  3. 3. Serve the turbot over the cilantro lime rice.

Turbut with Sweet Potato Mash

A hearty dish featuring steamed turbot served with creamy sweet potato mash for a comforting yet healthy meal.

Ingredients
  • 2 turbot fillets
  • 2 sweet potatoes (peeled and cubed)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the turbot fillets for 10-12 minutes until fully cooked.
  2. 2. Steam sweet potatoes until tender, then mash with olive oil, salt, and pepper.
  3. 3. Serve the turbot over the sweet potato mash.

Frequently Asked Questions (FAQ)

What is the best way to cook turbot?

Steaming is recommended as it preserves the delicate flavor and moisture of the fish.

Is turbot a sustainable fish choice?

Turbot is considered sustainable when sourced from well-managed fisheries.

How can I tell if turbot is fresh?

Fresh turbot should have a mild ocean smell, firm flesh, and clear, bright eyes.

Can I freeze turbot fillets?

Yes, turbot fillets can be frozen, but it's best to consume them fresh for optimal taste and texture.

What are the health benefits of eating turbot?

Turbot is high in protein, low in fat, and provides essential vitamins and minerals, contributing to overall health.

How should I season turbot?

Light seasoning with salt, pepper, and fresh herbs complements its natural flavor without overpowering it.

What side dishes pair well with turbot?

Vegetables, rice, or a light salad are excellent accompaniments to turbot.

Is turbot safe for pregnant women?

Yes, when cooked properly, turbot is safe and provides beneficial nutrients for pregnant women.

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Comparisons
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Nutrients
Protein in Steamed Turbot Fillet Calories in Steamed Turbot Fillet Vitamin-c in Steamed Turbot Fillet Magnesium in Steamed Turbot Fillet
Featured Guides
Health Benefits of Steamed Turbot Fillet Healthy Recipes with Steamed Turbot Fillet