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A Turkish dish of zucchini boats filled with minced meat and vegetables, baked and often finished with cheese.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Gondol Sefası (250 g) has 275 calories. That works out to 110 calories per 100 g. It contains 17.5 g of carbs, 17.5 g of protein, 15 g of fat and 3.8 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
275
KCAL / 250G
Carbs
17.5g
· 6% DV
Protein
17.5g
· 35% DV
Fat
15g
· 19% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 25% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 275 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 5.5 g | 28% |
| Trans fat | 0.25 g | |
| Sodium | 625 mg | 27% |
| Total carbohydrate | 17.5 g | 6% |
| Fiber | 3.8 g | 14% |
| Protein | 17.5 g | 35% |
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) | 250 g | 275 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 piece (medium) | 180 g | 198 kcal |
| 1 serving (small) | 200 g | 220 kcal |
| 1 cup (chopped) | 220 g | 242 kcal |
| 1 piece (large) | 250 g | 275 kcal |
| 1 serving (large) | 350 g | 385 kcal |
Calculated from 110 calories per 100 g.
Gondol Sefası is a Turkish baked dish of hollowed zucchini filled with minced meat and vegetables, often topped with cheese. The zucchini halves resemble little boats, which is reflected in the dish’s name.
Yes, Gondol Sefası can be made without meat by filling the zucchini boats with sautéed onion, tomato, pepper, and grains or legumes. Cook the filling first so it is flavorful and does not release excess liquid in the oven.
Yes, you can prepare Gondol Sefası ahead by hollowing the zucchini and cooking the filling separately. Keep both covered in the refrigerator, then fill and bake closer to serving so the zucchini does not become watery.
Yes, baked Gondol Sefası can be frozen, although the zucchini may soften after thawing. Cool the portions, seal them in a freezer-safe container, and thaw in the refrigerator before reheating until hot throughout.
To keep Gondol Sefası from turning watery, avoid overcooking the zucchini before baking and cook excess moisture out of the minced-meat filling first. Choose firm zucchini and leave a sturdy base when hollowing each half.
Save the zucchini flesh scooped out for Gondol Sefası and chop it into the filling. Cook it with the onion and minced meat until its released liquid evaporates, or add it to soup or a vegetable sauté.
Gondol Sefası is usually served warm, soon after baking, when the filling is hot and any cheese topping is melted. Let it rest briefly before serving so the zucchini boats hold their shape when transferred to plates.
A spoonful of plain yogurt or garlic yogurt works well with Gondol Sefası, balancing the savory minced-meat filling. You can also serve it with the tomato juices from the baking dish rather than adding a separate sauce.
Yes, Gondol Sefası does not require one specific cheese. Use another cheese that melts well if you like, or leave the topping off; add cheese toward the end of baking so it melts without becoming overly browned.
Reheat Gondol Sefası covered in the oven until the filling is hot, which helps keep the zucchini from drying out. For a single portion, a microwave also works; use a covered dish and heat in short intervals.
Vitamins
B12
1.38µg · 57% DV
B3
4.5mg · 28% DV
Vitamin A
237.5µg · 26% DV
B6
0.43mg · 25% DV
Minerals
Phosphorus
263mg · 38% DV
Selenium
18µg · 33% DV
Zinc
3mg · 27% DV
Sodium
625mg · 27% DV
Potassium ⭐
700mg · 21% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 275 calories in 1 serving (medium) (250 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.
Gondol Sefası is a Turkish home-style baked dish: zucchini are hollowed into boat shapes, filled with minced meat and vegetables, and often topped with cheese. The filling commonly includes onion, tomato and pepper, though recipes vary from kitchen to kitchen.
It is usually served hot as a main meal, with rice or bulgur, yoghurt, and a crisp salad alongside. The zucchini gives the dish a vegetable base, while the minced meat makes it more filling and contributes protein; it has 7 g per 100 g. For a lighter version, use lean mince and go easy on the cheese, or serve it with extra salad rather than a large portion of rice.
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.
Contains these allergens:
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
SATURATED
5.5g
MONOUNSATURATED
6g
POLYUNSATURATED
2g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.