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Traditional Turkish sautéed meat dish prepared with meat, vegetables, and oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Dülger kavurma (220 g) has 400 calories. That works out to 182 calories per 100 g. It contains 10.6 g of carbs, 29.5 g of protein, 26.6 g of fat and 2 g of fiber. Its 3.5 µg of B12 covers 147% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
400
KCAL / 220G
Carbs
10.6g
· 4% DV
Protein
29.5g
· 59% DV
Fat
26.6g
· 34% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 30% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 400 kcal | |
| Total fat | 26.6 g | 34% |
| Saturated fat | 9.02 g | 45% |
| Trans fat | 0.4 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 2 g | 7% |
| Protein | 29.5 g | 59% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 400 kcal |
| 1 tablespoon (shredded) | 25 g | 46 kcal |
| 2 tablespoon (diced) | 50 g | 91 kcal |
| 1 piece (small) | 90 g | 164 kcal |
| 100 g | 100 g | 182 kcal |
| 1 serving (small) | 160 g | 291 kcal |
| 1 cup (diced) | 210 g | 382 kcal |
| 1 serving (large) | 320 g | 582 kcal |
Calculated from 182 calories per 100 g.
Dülger kavurma is a Turkish sauté made with dülger, or John Dory, cooked with vegetables and oil. It is served as a main dish, and the fish’s delicate flesh makes gentle cooking important so the pieces do not break apart.
Cook Dülger kavurma by sautéing the vegetables first, then adding cleaned, boneless dülger pieces and cooking them gently until done. Fold the fish through rather than stirring vigorously; John Dory can flake and fall apart when overcooked.
Dülger kavurma has a mild, delicate fish flavor rather than a strongly fishy taste. The vegetables and cooking oil shape the finished dish, while careful, brief cooking helps keep the John Dory moist and tender.
Yes, John Dory fillets work well for Dülger kavurma and make serving easier because the main bones have already been removed. Check the flesh carefully for any remaining pin bones, then cut it into pieces large enough to hold their shape.
No, Dülger kavurma is a sautéed dish, not simply battered or deep-fried John Dory. The fish is cooked with vegetables and oil, so it has a different texture and flavor from a plain fried fillet.
Dülger kavurma can be made with common sauté vegetables such as onion, tomato, and pepper, though recipes vary. Add vegetables that soften at a similar pace, and avoid crowding the pan so they sauté instead of releasing too much liquid.
Serve Dülger kavurma with rice, crusty bread, or a simple salad. A fresh, lightly dressed side complements the mild fish without competing with it; a rich sauce can easily overwhelm the dish.
Yes, you can freeze leftover Dülger kavurma in an airtight container, although the fish may become softer after thawing. Cool it promptly, freeze it in meal-sized portions, and thaw it in the refrigerator before reheating gently.
Reheat Dülger kavurma gently in a covered pan over low heat, adding a small splash of water if it looks dry. Avoid vigorous stirring and repeated reheating, since the delicate fish can break apart and lose moisture.
Yes, a mild, firm white fish can stand in for dülger in Dülger kavurma, but the result will not have exactly the same texture. Choose pieces that hold together during sautéing, and adjust the cooking time to their thickness.
Vitamins
B12
3.52µg · 147% DV
B3
8.58mg · 54% DV
B6
0.64mg · 38% DV
B2
0.35mg · 27% DV
Minerals
Selenium
33µg · 60% DV
Zinc
5.94mg · 54% DV
Phosphorus
319mg · 46% DV
Sodium
528mg · 23% DV
Potassium ⭐
561mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 400 calories in 1 serving (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Dülger kavurma is a Turkish home-style dish made by sautéing pieces of dülger, or John Dory, with vegetables and oil. The fish has firm, mild-tasting flesh that holds its shape as it cooks and takes on the flavour of the vegetables.
It is served hot as a main dish, often with rice, salad or lemon. It provides protein, while the oil makes it fairly rich; the vegetables add some fibre. For a lighter meal, use a modest amount of oil and serve it with a generous green salad.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
9.02g
MONOUNSATURATED
11.22g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.