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Fried Turbot Calories
Omega-3 source, high-quality protein, fried flatfish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried Turbot (120 g) has 192 calories. That works out to 160 calories per 100 g. It contains 3.8 g of carbs, 19.8 g of protein, 10.2 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fried Turbot Nutrition Facts
Selected: 1 piece (medium) · 120 g
192
KCAL / 120G
Carbs
3.8g
· 1% DV
Protein
19.8g
· 40% DV
Fat
10.2g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 43% · Fat 49%
Fried Turbot nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.01 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 19.8 g | 40% |
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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How Many Calories in 1 Medium Fried Turbot?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 192 kcal |
| 1 piece (extra small) | 60 g | 96 kcal |
| 1 piece (small) | 80 g | 128 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (thin) | 100 g | 160 kcal |
| 1 serving (medium) | 150 g | 240 kcal |
| 1 piece (large) | 180 g | 288 kcal |
| 1 piece (thick) | 200 g | 320 kcal |
| 1 serving (large) | 250 g | 400 kcal |
| 1 piece (extra large) | 250 g | 400 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Fried Turbot
How do you make Fried Turbot?
To make Fried Turbot, pat the turbot pieces dry, coat them lightly in flour, then fry them in hot oil until the flesh is opaque and separates easily. Avoid crowding the pan so the coating can brown rather than steam.
What does Fried Turbot taste like?
Fried Turbot has mild, delicate white flesh with a slightly sweet, clean flavor. Its firm, fine texture holds together well in the pan, while the crisp coating adds richness without overwhelming the fish.
Is the skin on Fried Turbot edible?
Yes, the skin on Fried Turbot is edible when it has been properly cleaned and cooked. It can turn pleasantly crisp, though some diners prefer to remove it if it feels tough or does not crisp well.
Is Fried Turbot bony?
Fried Turbot has a central backbone and rib bones, but its firm flesh usually lifts away from them in substantial pieces. Check each serving carefully, especially before giving it to a child, as small bones can remain.
Why is turbot so expensive for Fried Turbot?
Turbot is often expensive because it is a highly sought-after flatfish with limited wild availability and a relatively low yield of boneless meat. The price of Fried Turbot also varies with the fish’s origin, season, and whether it is wild or farmed.
What coating is best for Fried Turbot?
A light coating of plain flour is a reliable choice for Fried Turbot because it browns without masking the fish’s delicate flavor. Cornmeal gives a crunchier, more noticeable crust; whichever you use, shake off the excess before frying.
What should you serve with Fried Turbot?
Fried Turbot pairs well with lemon, a fresh green salad, and simple vegetables such as potatoes. These sides balance the richness of frying and let the mild fish remain the focus of the meal.
Can you bake Fried Turbot instead of frying it?
You can bake turbot instead of frying it, but the result will not have the same crisp, browned coating as Fried Turbot. Brush the fish lightly with oil and bake until the flesh is opaque and flakes easily.
How should leftover Fried Turbot be stored?
Refrigerate leftover Fried Turbot in a covered container once it has cooled, rather than leaving it out at room temperature. Eat it soon, and discard it if its smell, texture, or appearance suggests spoilage.
How do you reheat Fried Turbot without making it soggy?
Reheat Fried Turbot in a lightly oiled pan over moderate heat to help the coating crisp again. Turn it gently and heat it through; a microwave is convenient but tends to soften the crust.
Fried Turbot Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
2.52mg · 16% DV
Vitamin D
3µg · 15% DV
B5
0.72mg · 14% DV
Minerals
Selenium
29µg · 53% DV
Iodine
48µg · 32% DV
Phosphorus
216mg · 31% DV
Sodium
216mg · 9% DV
Potassium ⭐
312mg · 9% DV
Fried Turbot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried Turbot
To burn the 192 calories in 1 piece (medium) (120 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.
What is Fried Turbot?
Fried turbot is made from turbot, a prized flatfish with firm, pale flesh, cooked in hot oil or pan-fried. Turbot is found in European waters and is especially familiar in coastal cuisines, including Turkish fish restaurants, where the fish may be served simply to let its flavour shine.
Frying gives it a lightly crisp exterior while the flesh stays tender and moist. It is often served with lemon and salad, or alongside potatoes and seasonal vegetables. With 16.5 g of protein per 100 g, Fried Turbot is a protein-rich main; its fat content also reflects the frying method. For a lighter meal, use a modest amount of oil and pair it with plenty of greens.
How Nutritious Is Fried Turbot?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Fried Turbot Processed?
NOVA 3
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.
Does Fried Turbot Contain Allergens?
Contains these allergens:
Which Diets Is Fried Turbot Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried Turbot Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3.84g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.