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Steamed Turbot Loin
Fish
Nutri-ScoreA

Steamed Turbot Loin

Scophthalmus maximus

Clinical Encyclopedia

Steamed turbot loin 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 a balanced diet.

Also known as:
Turbot (General)Sole de Turbot (France)
Scientific NameScophthalmus maximus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Steamed Turbot Loin VS Alaska Plaice FilletSteamed Turbot Loin VS Albacore TunaSteamed Turbot Loin VS Albacore White TunaSteamed Turbot Loin VS Albacore White Tuna LoinSteamed Turbot Loin VS Amberjack Yellowtail FilletSteamed Turbot Loin 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 (33%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle repair and growth, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, which are known to support heart health and reduce inflammation in the body.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and antioxidant defense.
✓Low in calories and carbohydrates, making it suitable for weight management and low-carb diets.

Possible Risks & Side Effects

!May contain trace amounts of mercury, so it is advisable to limit consumption for pregnant women and young children.
!Allergic reactions can occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Best enjoyed steamed to retain its delicate flavor and moisture. Pair with fresh herbs and lemon for enhanced taste.

Smart Selection & Storage

How to Select

Choose turbot with bright, clear eyes and firm flesh. The skin should be shiny and moist, indicating freshness.

How to Store

Keep turbot in the coldest part of the refrigerator, wrapped tightly in plastic or wax paper, and consume within 1-2 days.

Myths vs Realities

MythTurbot is too expensive to eat regularly.
RealityWhile turbot can be pricier than other fish, it can be enjoyed occasionally as part of a balanced diet.
MythAll fish are high in mercury.
RealityNot all fish contain high levels of mercury; species like turbot are generally considered safe in moderation.
MythSteaming fish removes its flavor.
RealitySteaming preserves the natural flavors and moisture of fish, enhancing its taste.

Healthy Recipes

Lemon Herb Steamed Turbot Loin

A light and zesty dish featuring steamed turbot loin infused with fresh herbs and lemon, perfect for a healthy meal.

Ingredients
  • 2 turbot loins
  • 1 lemon (sliced)
  • 2 tablespoons fresh dill
  • 2 tablespoons fresh parsley
  • Salt and pepper to taste
Instructions
  1. 1. Season the turbot loins with salt and pepper, and place them in a steamer basket.
  2. 2. Layer lemon slices and fresh herbs on top of the fish.
  3. 3. Steam for 10-12 minutes until the fish is opaque and flakes easily with a fork.

Turmeric Ginger Steamed Turbot Loin

A vibrant dish combining the anti-inflammatory properties of turmeric and ginger with the delicate flavor of turbot.

Ingredients
  • 2 turbot loins
  • 1 tablespoon grated ginger
  • 1 teaspoon turmeric powder
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. Mix olive oil, ginger, turmeric, and salt in a bowl.
  2. 2. Rub the mixture over the turbot loins and place them in a steamer.
  3. 3. Steam for 10-15 minutes until cooked through and serve with steamed vegetables.

Mediterranean Steamed Turbot Loin

A Mediterranean-inspired dish featuring olives, tomatoes, and capers that pairs beautifully with steamed turbot.

Ingredients
  • 2 turbot loins
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup black olives (sliced)
  • 2 tablespoons capers
  • Fresh basil for garnish
Instructions
  1. 1. Place turbot loins in a steamer and top with cherry tomatoes, olives, and capers.
  2. 2. Steam for 12-15 minutes until the fish is tender.
  3. 3. Garnish with fresh basil before serving.

Coconut Curry Steamed Turbot Loin

A fragrant dish featuring turbot loin steamed in a light coconut curry sauce, offering a tropical twist.

Ingredients
  • 2 turbot loins
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix coconut milk, red curry paste, and lime juice in a bowl.
  2. 2. Place turbot loins in a steamer and pour the coconut mixture over them.
  3. 3. Steam for 10-12 minutes and garnish with fresh cilantro before serving.

Garlic and Spinach Steamed Turbot Loin

A nutritious dish featuring steamed turbot loin served over a bed of garlic sautéed spinach.

Ingredients
  • 2 turbot loins
  • 4 cups fresh spinach
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté garlic in olive oil until fragrant, then add spinach and cook until wilted.
  2. 2. Season turbot loins with salt and pepper and place them in a steamer.
  3. 3. Steam for 10-12 minutes and serve over the garlic spinach.

Asian-Inspired Steamed Turbot Loin

A flavorful dish with soy sauce, sesame oil, and scallions that enhances the natural taste of turbot.

Ingredients
  • 2 turbot loins
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 scallions (sliced)
  • Sesame seeds for garnish
Instructions
  1. 1. Mix soy sauce and sesame oil in a bowl and marinate turbot loins for 15 minutes.
  2. 2. Place the marinated fish in a steamer and top with sliced scallions.
  3. 3. Steam for 10-12 minutes and garnish with sesame seeds before serving.

Chili Lime Steamed Turbot Loin

A spicy and tangy dish featuring steamed turbot loin with a chili lime marinade, perfect for spice lovers.

Ingredients
  • 2 turbot loins
  • 1 lime (juiced)
  • 1 tablespoon chili paste
  • 1 tablespoon honey
  • Fresh cilantro for garnish
Instructions
  1. 1. Combine lime juice, chili paste, and honey to create a marinade.
  2. 2. Marinate turbot loins for 15 minutes, then place them in a steamer.
  3. 3. Steam for 10-12 minutes and garnish with fresh cilantro before serving.

Steamed Turbot Loin with Quinoa Salad

A wholesome dish featuring steamed turbot loin served with a refreshing quinoa salad, packed with nutrients.

Ingredients
  • 2 turbot loins
  • 1 cup cooked quinoa
  • 1/2 cucumber (diced)
  • 1/2 bell pepper (diced)
  • 1 tablespoon lemon juice
Instructions
  1. 1. Combine cooked quinoa, cucumber, bell pepper, and lemon juice in a bowl.
  2. 2. Season turbot loins with salt and pepper and steam for 10-12 minutes.
  3. 3. Serve the steamed fish over the quinoa salad.

Herbed Mustard Steamed Turbot Loin

A flavorful dish where turbot loin is steamed with a zesty herbed mustard glaze, adding a punch of flavor.

Ingredients
  • 2 turbot loins
  • 2 tablespoons Dijon mustard
  • 1 tablespoon fresh thyme
  • 1 tablespoon honey
  • Salt to taste
Instructions
  1. 1. Mix Dijon mustard, thyme, honey, and salt in a bowl.
  2. 2. Spread the mixture over the turbot loins and place them in a steamer.
  3. 3. Steam for 10-12 minutes until cooked through.

Steamed Turbot Loin with Asparagus

A simple yet elegant dish featuring steamed turbot loin served alongside tender asparagus for a nutritious meal.

Ingredients
  • 2 turbot loins
  • 1 bunch asparagus (trimmed)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. Season turbot loins and asparagus with olive oil, salt, and pepper.
  2. 2. Place both in a steamer and steam for 10-12 minutes.
  3. 3. Serve with lemon wedges for a fresh touch.

Frequently Asked Questions (FAQ)

What is turbot?

Turbot is a flatfish species known for its firm texture and mild flavor, commonly found in European waters.

How should I cook turbot?

Turbot can be steamed, grilled, or baked. Steaming is recommended to preserve its moisture and flavor.

Is turbot healthy?

Yes, turbot is low in calories and high in protein, making it a nutritious choice for a balanced diet.

What are the nutritional benefits of turbot?

Turbot is rich in protein, omega-3 fatty acids, Vitamin B12, and selenium, supporting overall health.

Can I eat turbot if I'm allergic to fish?

If you have a fish allergy, you should avoid turbot and consult with a healthcare provider.

How do I select fresh turbot?

Look for firm flesh, a fresh sea smell, and clear eyes when selecting turbot at the market.

How should I store turbot?

Store fresh turbot in the refrigerator and consume within 1-2 days for optimal freshness.

What is the best way to season turbot?

Simple seasonings like lemon, herbs, and olive oil complement turbot's natural flavor without overpowering it.

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